Sport
  • Crossfit
  • 25m

12:00 EMOM:
First 4 mins are Power Snatch + Hang Squat Snatch + Snatch Balance
Second 4 mins are hang squat snatch
Final 4 mins are squat snatch

Then,

“C2B Lynne”
5 rounds of:
Max Bench Press
Max unbroken ring rows
Rest 3 minutes between supersets

Sport
  • Crossfit
  • 1h 00m

WEIGHTLIFTING (10:00 AM)
1) Hang Snatch: 3×60, 3×70, 4x3x80
2) Hang Clean + Jerk: 3+1×60, 3+1×70, 3×3+1×80
3) Snatch Pull: 4x4x85
4) Back Squat: 4×60, 4×70, 3x4x80, 3x1x85
5) Romanian Deadlift: 5x4x85

WOD (11:30 AM)

Teams of 2:
5 RFT:
30 Cal Row
30 Box Jumps, 24/20
30 Wall Balls

Team with Amber. We came in around 27:30 or so

Sport
  • Crossfit
  • 25m

25:00 to complete:
Front Squat: 3x8xAHAP
Bench Press: 3x8xAHAP

Then,

15:00 AMRAP of:
3 ring rows
3 ring dips
5 Deadlifts
7 pike push ups

7 rounds plus 3 dead lifts in the 8th round

Sport #1
  • Crossfit
  • 20m

Warm up, ,then

Running Clock…
Minutes 1-9:
On the 90 Second x 6 Rounds:
2 Squat Snatches (80%)
4:00 Rest
Minutes 13-22:
On the 90 Second x 6 Rounds:
2 Squat Clean and Jerks (80%)

Then,

For time: 100 Overhead Squats

10:04

Full disclosure: I had no weight on my bar for these. Overhead squats are one move that still aggravates the bad shoulder, so I used just the bar with no weight. I felt like kind of a wuss, but also didn't want to over do it and cause it to hurt again. And doing 100 squats while holding anything overhead is still tough. :-P

Sport #2
  • Yoga
  • 15m

ROMWOD

kelpeng's Training Log


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Time
Distance
  • July's totals
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