EMOTM Snatch Practice
Every minute on the minute:
3 Power Snatch @60kg
Completed 10 rounds.
15 minutes of work @ high aerobic effort:
10 Box Jumps – 24″
10 Chin-ups
10 OHS @ 95lb
Run 200m
4 rounds + 10 chins
I know I can do 30 snatches in less than 3 minutes but today was mainly to tune up my technique and work on speed while maintaining some form of intensity.
The amrap wore me out pretty quick with the constant flexion of the hips. My legs felt like bricks every time after the overhead squats. Just what I needed to finish off the week.
Quality over quantity
Overhead Squat 3-3-3-3-3 reps
80kg, 85, 90, 95, 100 (2)
I went a lil too wide on my stance on the 100kg set and probably took too long to set up for each one. It’s always good to know that your 1RM has gone up when you could perform an extra rep.
Three rounds for time of:
Run 400m
21 Kettlebell Swings @ 24kg
12 Handstand Push Ups
Time – 12:23
One of my goals for this year is to keep my workouts shorter in order to maximize strength gains. 5 rounds was therefore not an options. This was a good experience in lactate training – keep the body on the move at all times. I was keen to try to stay within my Helen time but the HSPUs were punishing on the third round. There were signs that I need to work on my runs as well. Finished off the day with 10 muscle-ups.
WOD062011
Deadlifts Intervals
5 reps of 145kg on the minute.
5 rounds.
In 15 minutes, complete as many rounds as possible of:
5 OHS @ 60kg
10 Push Ups (hand-release)
20 Double Unders
6 rounds + 8 DUs
I wanted to know what it would feel like doing multiple reps of that mammoth weight. As it turned out, I couldn’t last beyond 5 minutes. This requires more work obviously.
WOD050311
Deadlift 3 x 8 @ 70% 1RM(rest 90 seconds between sets)
145kg
Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees
Time – 6:48
I didn’t feel like doing a heavy strength day. A series of three sets would suffice. During the metcon, the first set of overhead squats felt like a breeze. Then came the burpees…
WOD040511
21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat
Time – 11:25
For time:
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips
Time – 16:43
The first wod didn’t hurt as much as I thought it would. But it was still tough – see overhead squats. Second wod totally exposed my weaknesses as far as conditioning goes. Overall, it was a good mix of heavy and bodyweight stuff.
WOD010411
3 rounds for time of:
Run 400 meters
30 Overhead squats, 75 pounds
21 Pull-ups
Time – 20:39
I can’t believe how those elite fellas took half the time to do this. I thought I took too long during the run but my legs weren’t feeling so good. OHS was efficient but had to break em up. Same for the pull-ups, which I seriously have to work on!
WOD072410
Three rounds for time of:
30 Push-ups, release hands from floor at the bottom
95 pound Overhead squat, 21 reps
Time – 14:35
Crossfit Total
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
245 + 140 + 345 = 730lbs
3 x 10 strict pull-ups
WOD060410
Three rounds, 21-15- and 9 reps, for time of:
115 pound Overhead squat
Pull-ups
Time – 12:37
WOD070809
Overhead Squat 5-5-5-5-5 reps
Warm-up with 45lb bar – 10 reps
115lbs, 125, 125, 135, 135
Goal: BW 170lbs for each set
Compare with 060409
WOD060409
Overhead Squat 5-5-5-5-5 reps
Warm-up with 45lb bar – 10 reps
115lbs, 135 (3 reps), 115, 120, 125
Goal: BW 170lbs for each set
WOD 040709
“Nancy“
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.
Time – 19:18
[via]
The margin for error is very small. Overhead squats are one of those that demands the highest focus and concentration in order to negotiate the load down a seemingly short distance. I was reviewing all the instructional videos for em and by keeping in mind these three cues, I think I did pretty alright:
1. Draw shoulders to ears
2. Keep the lumbar curve
3. Weight on the heels
The running took a lot out of me. Wearing my adizeros helped a bit as I maintained contact with the ball of my foot to the floor.
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