04242013

Session 1
A. Snatch Grip PP 4x2

153x3, 173x3, 193x3, 203x3.  Used same rack as the girls but was happy with the weight

B. 1 Max Set of Pull-ups , rest 1 min. Do that same set for time following. 

Only did one set but PR'd with 43

C. Clean Pulls 4x2 @110-115%

Used 295 but still needs work on the technique

Session 2
A. "Jackie"
Time - 7:49 PR*

Rest 10 min

B. EMOM x 16-20 (depending movements)
Odd: Weakness 1. Even: Weakness 2

Used HSPU as a weakness for 10 mins doing 5 every min then did 1 max set of thrusters every minute on the minute for 10 mins.  High of 11 and low of 3 when the bar fell out of my rack position.

C. GHD Back Ext 3x20 , rest accordingly in between 

Wed Oct 10, 2012

Swung by Crossfit Nashua today to hit a Wod. Wasn't the biggest fan of it but whatever. Got some good strength work in first.

Behind the neck snatch grip push press - 65x5, 75x5, 95x5, 115x5, 135x5, 155x5

Never done these before really with a heavy weight. Felt pretty good king up...coming back down was a bit more stressful but I found the right spot for almost 90% of the reps.

Wod - for time
50, 40, 30, 20, 10
Push-ups
Double unders

Time - 9:12

Push-ups were tough. Got all du's unbroken until the set of 10 when I was trying to go super fast to pull out the win. Mental note, keep the same pace no matter what. Always faster not messing up.