Monday 16/1/7

Mondays are the best, I usually try to train from 5-8:30pm with half an hour break in between. Because of my working schedule it is the only opportunity to do a little more on that day. I do the bodyweight class as a warm up, then the regular wod and last but not least weightlifting… 🙂

Warm-up 3x
5 burpees
10 squats
15 hollow rocks
10 scapula push ups
10 scapula pull ups

Metcon (No Measure)
30 sec squat jumps
20 sec rest
30 sec mountain climber
20 sec rest

30 sec burpees
20 sec rest
30 sec kb swings I used 20kg
20 sec rest

Metcon (No Measure), in teams of 2:
amrap 25:
2000m row
200 push ups
1500m row
150 push ups
1000m row
100 push ups
*one works, one rests
Warm-up 3x
1rnd gymnastic swim
10 scapula push ups
10 scapula pull ups

3x w/ increasing weight
6 push jerk
5 push press
4 strict press

7min to work on kip/butterfly

Basic Strength
Shoulder Press (5×2) 2x43kg
8sec overhead hold on each rep
*increase weight each set

Metcon (AMRAP – Rounds and Reps)
amrap 4
3 bmu
3 ohs 60/40
RX 3+1
rest 2min
Metcon (AMRAP – Rounds and Reps)
amrap 4
6 c2b
6 ohs 50/35
RX 4 rounds, the first time I did butterfly C2B during a wod

Snatch Day
– working on the postions
– muscle snatch
– snatch pulls (last set 2×5 55kg)
– core cycle

WOD 23/1/14

1x3min row
3min 30sec hollow hold
30sec back support hold
2x on bench to strengthen and activate back shoulder muscles
5 I’s
5 T’s
5 Y’s
HPS 2x
5 snatch grip deadlift
5 snatch high pull
5 snatch grip press behind neck
5 hang power snatch

Hang Power Snatch (3×2)
emom 15
2 hps
*increase weight on every 3rd set
*focus on speed throughout all sets
This is still not much load in comparing to how long I’ve been doing crossfit but snatch is my weakness because of my left side on the one hand but also because of my mind. I am always scared to hurt myself, try to do everything perfect and mess it up then. My pull and shrug is not working at all as soon as the weight gets a bit heavy. My back bends and I start pulling too early…, damn it! I could do the sets of 37.5 unbroken, at least… :/

Basic Strength
10 push up
8 diamond push ups
6 push up to elbow
4 inverted push up
2min rest It felt good but I have to stay tight in my core!!!!!

Metcon (No Measure)
amrap 8
7 ohs 60/40
14 t2b
14 swings 24/16
My arms were tight after the push up section… I did the firs OHS slow but unbroken, 2×7 kipping T2B. I finished the 3nd set and started one more set, 7 OHS, 14 T2B, 1 Swing. I took breaks in between, my arms hurt, OHS did not feel balanced all the time…