Wednesday, May 25, 2016

Tuesday 24.5: Snatch, Wod, Accessory, Row

Tuesday. Emom x 15min: snatch (up to 65kg). Wod, 12min amrap: 5 deads (100kg), 10 s2o (2x20kg db's), 15 box. Result, 222 reps. Accessory, 5rds of: reverse hypers and curls. Cool down, 3k row.

Pauliina had girls gathering at our house so I needed to get out of the house for the evening. I had no troubles figuring out where to go. It was a crossfit session to come for sure. For some reason I had no plans whatsoever for this session at all, just went on by feeling. Turned out to be snatches, amrap, accessory and cool down.

  • Every minute on the minute x 18 minutes
  • Snatch
  • 1-3min: 50kg
  • 4-6min: 55kg
  • 7-9min: 58kg
  • 10-12min: 60kg
  • 13-15min: 63kg
  • 16-18min: 65kg
I took the warm-up easily, didn't rush at all, just kept pounding 40kg barbell up and down for a while. Then turned on the clock and completed one rep per minute. It was great to be able to climb up to 65kg again. Had no desire to build up to max of the day. Just needed to work on my technique. And there is something to be worked on for sure. But the lifts are getting better anyway. The bar is not going all over the place anymore. The lifts are starting to look more similar compared to each other.

Metcon. Result, 222 reps. 7 rounds + 7 db jerks
  • 12min amrap of:
  • 5 deadlift @ 100kg
  • 10 shoulder-to-overhead @ 2x20kg dumbbells
  • 15 box jump
Good metcon! Deadlifts have been away from my thoughts lately but it suited very well for this metcon. It could have been heavier but my palms were a bit sore so it didn't feel that good to hold a barbell. Deads were the easiest part of this workout.

Workout's idea was to keep moving constantly. The longest break was between deadlifts and dumbbells as I needed to complete those s2o's unbroken. No point in dropping the db's as it would be a waste of time picking them up from the floor again. Box jumps put breathing high as they regularly seem to do.

  • 5 rounds of:
  • 12 reverse hypers
  • 8 bicep curls
Reverse hypers have been in the back of my head for a long time. Occasionally I get to do them and enjoy every time. Okay, I could do them more often but it's more of a time issue. Accessory portions are for days when there's no rush at all. This was good accessory piece. After all the work I rowed for 3k for cool down purpose.

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