Today's #Workout

Warm up: 3 rounds
- 8/10 cal ski or row
- 10 American KB swings
- 6 broad jumps / box jumps / box step ups

Mobility: 2 rounds
- 20s thoracic extension (elbows on box, hand palms towards back of shoulders)
- 10 pass throughs with PVC
- 5/5 arounds with PVC
- 6 overhead squats with 1s pause at bottom, light weight (1,25kg plates)

Strength:
- 10 mins to build to heavy 3 rep hang squat snatch
- 5x E2MOM: 3 hang squat snatch (22kg, which is more than my old 1rm for plain hang snatch)

Workout: for time 21-15-9
- 1 DB hang snatch - left arm
- 1 DB hang snatch - right arm
- box jump/step overs

Finished in 6:23 with 7,5kg db. It was very tiring after being up since 5:30 this morning. But did it & survived.

#Wod #WorkoutOfTheDay #CrossFit #CrossfitForYoga #Fitness #GymLife #WeightLifting #OlyLifting #OlympicLifting

Today's #workout

Warm up:
- 400 m run
- 2 rounds of:
* 10 kb cleans each arm
* 5 high jumps
* 10 dead bug crunches

Mobility:
- puppy pose
- puppy pose with hands behind the neck
- frog pose
- 5/5 thread the needle in frog pose

Technique: PVC work for power cleans

Strength: 10 mins to find a heavy 5 rep power clean (touch and go, no resetting) - 30 kg

Conditioning: 21-15-9 reps of
- hang power clean (20 kg)
- box jump overs (step overs)
- burpees over the bar

My neck is killing me and heading towards tension headavhe (yay), but it got done

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Strength #OlyLifting #OlympicLifting

Today's workout:

Warm-up: 3 rounds with partner
- 150m run together
- 10 partner wall balls
- 2 synchro wall walks
- 10 ring rows / bar hang & switch

Mobility:
- Lunge elbow to toes & twist open
- Frog
- Thread the needle in frog

PVC work: snatches

Strength: e2mom
- 3x 2 reps at 77% (23kg)
- 2x 2 reps at 82% (24kg)
- 2x 2 reps at 85% (25kg)
- 2x 1 rep at 87-95% (stayed at 25kg)

Then Fran for time: 3 rounds (21-15-9)
- thrusters (empty bar - 15kg)
- pull ups (did heavy ring rows)
Finished in 5:50

#CrossFit #CrossfitForYoga #Fitness #GymLife #Strength #StrengthTraining #OlympicLifting #OlyLifting

Today's #Workout

Warm up: 3 rounds
- 10 cal row
- 10 med ball cleans (14lb)
- 5/5 strict press (7.5kg)

mobility:
- Pigeon
- frog
- thread the needle in frog
- down dog to twisted lizard
- supine bent knee twist

PVC practice: clean & jerls

Strength: 5 e2mom: 1 clean & jerk, start at 80% and add weight
(25 - 26 - 27 - 28 - 29 & did a bonus because I like round numbers: 30kg PR)

Then: 3 rounds for time
- 1250 m rowing (5:34 - 5:32 - 5:30)
- 2' rest

Super tired but happy of the PR & my rowing times.

#CrossFit #CrossfitForYoga #Fitness #GymLife #WeightLifting #StrengthTraining #OlympicLifting #OlyLifting #ThrowHeavyShitAround

A bit of a long shot: Does anyone have recommendations for a weighlifting shoe? For a wide foot, beginner level so not super expensive.

#olylifting #weightlifting