Today's #Workout

Mobility: 10 mins GoWod

Warm up: 8 min AMRAP
- 30 single unders
- 10 banded pass throughs
- 5 dynamic squats
- 3 snatch grip deadlifts
- 3 high hang muscle snatches
- 3 overhead squats
- 5 sit ups

Strength: 5x every 1:30: 2 TnG power snatches + 1 overhead squat #PowerSnatch #OverheadSquat
- 25 kg
- 27 kg
- 27 kg
- 27 kg
- 27 kg

Workout: "Annie", time cap 12 min, scaled to: 50 - 40 - 30 - 20 - 10 #Annie
- Single unders (since I do not have double unders at all)
- Ab-mat sit ups
Finished in 9:19

Needed the workout after the shitty work day. Happy with the snatch / overhead squat weight, it did feel like I had some margin, I think it was less than RPE7.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Power Snatch: la nueva banda de Hayley Williams | #RollingStoneES

https://es.rollingstone.com/power-snatch-la-nueva-banda-de-hayley-williams/

#anuncio #danieljames #hayleywilliams #noticia #nuevabanda #paramore #powersnatch

Today's #Workout

Mobility: 15 min GoWod

Warm up: 8 min AMRAP
- 1 min machine
- 3 inchworms
- 10 deadbugs
- 6 alt dumbbell snatches (7,5kg)
- 10 alt reverse lunges
- 4 snatch grip high pull (empty BB)
- 2 power snatches (empty BB)

Workout: "Ring in the New Year" 15 min AMRAP, scaled to:
- 3 half wall walks
- 15 tuck ups
- 20 DB hang snatches (10 kg)
- 20 DB alt reverse lunges (10 kg - backrack)
Did 4 rounds & half a half wall walk

Strength: 8 mins to find a heavy #PowerSnatch
- 20 kg
- 23 kg
- 25 kg
- 28 kg
- 30 kg
- 32 kg

Feels weird doing heavy singles after the workout, and that with only (timed!) 3 mins rest in between. And afterwards I taught Frozen Yoga (gym has no heating, has been cold for a while, it is freezing temperatures outside)

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Today's #Workout

Warm up: 6 rounds
- 6x (Russian KB Swing into American KB Swing) (12 kg)
- 12 mountain climbers (1 = both legs)
- 8/6 cal ski or row

Mobility:
- Neck circles
- shoulder circles
- Wrist circles
- Active puppy (press hand then lift hand)

Strength: 6x E2MOM
- 4 power snatch with 1" hold at catch (23 kg)

Workout: 15 min EMOM
- 8 hang power snatch, unbroken (20 kg)
- 10 box jump/step overs
- 14/12 cal row or ski

So I had to do the math to see what pace I needed on the rower, assuming 45" work (to give time to switch back to the snatches), and it was 1120/960 cal/h. Which I managed every time. My wrists and elbows are not super happy somehow, and my body battery tanked during the workout.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #PowerSnatch #FItodon