Wednesday

Snatch pulls

focusing on the deadlift shrug and hip drive to pull the bar to the scarecrow position. (2nd pull)

95x5
115x5
135x3
135x3
155x3
175x3

METCON 'Five round Fran'

5 rounds for time:

9 thrusters 95lbs
9 pull ups

5:10 rx

Tuesday

Overhead Squat (OHS)

45x10
95x10
115x5
135x3
155x2
175x1(F)
175x1(F)

Definitely feel alot stronger with this lift than last time I did them in December. I have a goal of doing body weight, I came real close with the 175, it was a big jump from 155, but I felt strong. I had no problem with the weight lowering to the deep squat as where I would receive it during a full snatch but something in my right leg, hip, turned off and I dropped the load both times. next time.....

METCON:
'Nancy'

5 rounds for time
400 meter run
Overhead squat 95 lbs x 15

21:19rx

Should not have done this one with the load right before. I feel it really affected time.

Monday

'Annie'

Double unders and sit ups,

50-40-30-20 and 10 rep rounds; for time

7:24

I have not posted in a a week. I have been working out, just have not been very focused on working out. I have also noticed that since I have been doing a lot of my own programming I have been repeating a lot of movements and not working on some much needed areas. I did do Nate last week I saw some improvement there. I also attempted a 100lb TGU and would have completed it but I have this problem with my big toe from 2 months ago (maybe slightly broken or cracked) that has prevented me from coming back down in the lunge.
Now I need to re-program my WOD's I think I am going to hover more around the main www.crossfit.com website and continue to do my programming.


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