Hotel WOD

WOD:

3 Rds:

10 Dumb Bell Snatches (10 Each arm) 20#
10 Box Jumps (20″)
20 Squats

Time: 14:50

The dumb bell snatches were ROUGH! They sucked up all the time. WOD done in a hotel in Ontario, CA.

Snatch

WOD:

Snatch 3-3-3-3-3

Weights: 75#, 85#, 95#, 105#, 115#

I PR’s on the snatch by 20#s which was pretty good. However, I have issues doing the over head squat portion of snatch. I really need to work on the over head squat. I can never get low enough, I roll to the ball of my feet, and the bar moves forward. So many damn things to work on, fucking sucks.

Randy

WOD:

75 Snatches (53#)

Time: 8:38

I should have gone heavier with this WOD. The Rx’d weight is 75#, I think I should have done 65#. The weight wasn’t the problem in this WOD, it was the cardio aspect. This was the first time I have done barbell snatches. It was really fun. I scraped my shins something ridiculous. Right after the WOD I went to a sports store and purchased some long socks for all Dead lift and rope climb days.

Happy CrossFitting!

DCF WOD

WOD:

Snatch 95#
Snatch Grip Dead Lift 165#
Sumo Dead Lift 205#
Dead Lift 295#
2 X 3

That last dead lift was some of the worst form ever…. I mean ever. Something along the lines of:

But hopefully not that bad.

The Sumo Dead Lift I should have been able to lift more, closer to my dead lift weight, but I was just tired as hell. Hence the 205#.

DCF WOD

WOD:

Rope Climb 15 feet
10 Ring Push Ups
20 1 arm snatch (25# dumb bell) 10 Left Arm/10 Right Arm
30 Second L-Sit
6 Rounds

Time: 29:52

I could not climb the rope, so I did 3 rope lay downs for every rope ascent. Snatches were really good. The L-Sit was done in rings, and I did it with raised knees.

This was a long, hard work out.