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13.01.23 Wednesday


13.01.23 Wednesday

Crossfit class

Coaches Rant:

So I forgot…

I forgot the day I got one double under

I forgot when I actually got my first kipping pull-up

I forgot when 95# felt manageable

I forgot the day when the clean clicked

I forgot the day when the Snatch clicked

I forgot all the really bad lifts

I forgot all the ugly WODs that I have done

I forgot how many times I’ve ripped my hands

I forgot…

It’s easy to get caught up in where you are now. Just remember, never forget where you started and the sacrifices you gave to get where you are. Keep your goals in mind and crush the shit out of them.

Snatch 90% of 01.16.13 2x7sets (full squat)
Snatch Pull 2 2 2 2 2
Block snatch (mid thigh) – 2RM, 95% x 2, 90% x 2
Snatch pull – 3RM, 95% x 3, 90% x 3
Snatch deadlift – 2RM, 95% x 2, 90% x 2

6 rounds
6 box jumps 24/20 or 30
6 OH Plate lunges 45/35
6 burpees

2 Responses

  1. Lacretta

    Block Snatch at 78lbs
    Snatch Pull at 103lbs
    Snatch Deadlift at 133lbs

    As RX’d
    WOD Time: 14:57

    Overhead Squat Practice at 73lbs

  2. Bob

    Ran this, but had to sub lat machine for pull ups. Hope to see you guys soon. Keep working hard!!

    Just over 12 mins. The lat pull downs are much easier the CTB pull ups.