The WOD was not going to be fun because hang power snatches are really hard even without shoulder issues, I did them poorly at 20lbs yeah 20lbs but it is what it is. We also had box jump overs 21-15-9. I did the whole WOD with a 14" box, I usually revert to 12" so that was a positive. After class I stared at an 18" box until I finally went for it. I did an 18" box jump, or 3 or 4! Played pickleball after.
12 Dumbbell Front Rack Lunges
10 Candle Sticks (still can't hang for TTB)
8 Burpee Over Dumbbells
4+22
Walked this morning, pr'd my front squat-70lbs. Did not Murph or pr my bench press. Baked brownies.
I almost didn't go, it was squat clean and jerks and rope climbs. I decided to give it a try anyway and just do what I could. I kept my bar really light for the squat clean and jerks and being so light they went really well, I was able to get a deep squat, still not floating that bar so well. Rope climbs were a little better, I could wrap the rope and step up without doing it from a box. It was an ok morning!
8 + 1 Rounds
2 Squat Clean and Jerks
1 Rope Climb
63----
5x4 minute rounds
15 Wall Balls
Row Calories
15 Box Jumps
Row Calories
I could push through the wall ball sets without a break.
Last year + I hurt some muscle attaching my leg to my butt when I was kicking up to the wall for a handstand, I haven't been able to do handstand kicks since. Today I could do it, I was a little scared for the first one but after that it was all good.
Shoulder Press
3-3-3-3-3-3-3
25-30-35-37.5-40-42.5-45
Yay, nice fast WOD
21-15-9
Deadlifts (@85lbs)
Box Jumps (@12")
I was going to try to do 16" box jumps but just stood there frozen, staring at the box....next time...maybe?
More Murph Prep:
3 Dumbbell Clean and Jerk
5 Ring Rows
7 Box Push Ups
9 Air Squats
12 + 8
Run 1100M
Good pickleball class this morning, we have a great group. Been doing a little lifting at home, repeated my back squat pr. Working a little on overhead lifts, kinda taking it really slow.
Hang Squat Clean
3-3-3-3-3-3-3
35-40-40-40-45-45-50
I was very tentative but happy with the results. Not so much the weight but I was able to do it.
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
You know when it's an AMRAP and you have no clue how many rounds you did.
Yesterday was an up day, PR on my deadlift and PR on my back squats. Today I was just expecting to carry that momentum into my bench presses. Well that was a fantasy, I finished way below where I thought I could start. I thought I should start at 55, that didn't work, I backed way off and finished at 40...some days......I try not to look at how long I've been doing this and where I think I should be and just plod on.
Back squats have been my nemesis, every time I try to put the bar on my shoulders it's been a no go. This morning I could back squat without any pain, small shoulder improvement! Deadlift PR today 140lb. We are deadlifting tomorrow at CrossFit so I'll see if I can replicate it.
I started May pickleball today. We had a good group and I'm pretty sure I've played with everyone before. Mary thinks Ruby (my paddle) may be dead. I hope not, it's not that old and I really like it. I didn't think it felt any different but it does have thuddy spots.
So I should be able to Farmers Carry my weight--who makes these metrics up!!!! Did 1/2 my weight barely, then 1/3, then 1/5 and was happy to finish!
Tabata
Ring Rows
Push Ups
Sit Ups
Air Squats
Total: 247
