Gus learning a new skill today!
Warm Up and Mobility
Strength
Front Squat
5 x 5
Gymnastics/Skill
3 RNFT
T2B / K2E Practice
3-5 Max Height Squat Jumps
Open offseason Work
2 RNFT
Build Big Set of Strict T2B
3-5 Kneeling Jumps
Set of Unbroken Kipping T2B
6 -12 Pistols ea Leg (Heel Down)
“Ghetto Smurf”
For Time
100 x Sit Ups
50 x Burpees
25 x Power Snatch 155 / 105
Strongman with Kelly G is this Sunday 6/21 @10:15am. Get after some lifting fun!
Front Squats:
115 X 5
135 X 5
145 X 5
155 X 5
165 X 5
Thanks PJ for tips with hand placement.
Ghetto Smurf: 13:10 (#105)
Great work 5AM.
Enjoy the day.
Front Squats:
115 x 5
135 x 5
155 x 5
175 x 5
195 x 5
Got heavy at the end but still managed. Lunges yesterday def sore today.
“Ghetto Smurf”
11:53
100 SU
50 Burp
20 PC (95#)
Felt a lot better today and once workout started felt even better.
Nice job 6am! Thanks PJ!
Gym – worked on some T2B, still need to work on starting out without swinging!
“Ghetto Smurf”
13:04 (65#)
Flew through the situps and burpees (all unbroken) and then took a while on the snatches – need to work on setting up quickly every time, that’s what slowed me down. Would rather have good form every time though than rush through them 🙂 Good work 5am, thanks PJ!
“Ghetto Smurf” – 10:55 (45#)
Still not super comfortable snatching so kept the weight light. Great job 6am and thanks pj!
Never miss a squat day…first time doing 5X5….wasnt sure where to start….started at 145 worked up to 205 on the 4th round which was a little tough so scaled it back to 195 for the final set…
Ghetto Smurf: #75 in 13:35…snatch is still my worst movement but felt good as i went along and got into a little bit of a rhythm…
Thanks coach Sarah for the help with the snatches and coaching!
Front Squat 5×5
135/165/185/205/225×4 failed 5th rep
Open Prep
Strict T2B 7/7
Kneeling Jumps 5/5
Unbroken Kipping T2B 18/12
Pistols 6/6 w/red band
Ghetto Smurf 11:29 @ 95#
Great day at the box today! Thanks Sarah
Worked on front squats make up work. Did 130# for 80%.
Loved this wod finished at 13:26 using 65#.
@crossfit terra nova Colorado
For time:
400m run, then
5 strict pull ups
5 strict press (75#)
10 KB swings(44#)
Run 800m
5 ring dips
5 push ups
15 air squats
Run 400m
All @ 5280 ft above sea level
Scored 19:54
See you all Saturday!