Sunday, May 5th

O-lift class at Ultimate with Mie
Squat Snatch Triples from the blocks but below the knee - worked up to #95 for a triple. This was a good drill to work on for getting the bar back into my hips. I felt pretty fast and steady when I was landing.
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Clean & Jerk work from the floor. Worked up to #155. This part didn't go as well. Not sure if I was tired or if I just should have done more drills for the clean beforehand, but I wasn't feeling it hit the pocket like it was in the snatch, and everything felt a bit off.
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10 Min AMRAP
24 DUs
12 Pistols
10m Handstand Walk

4rnds+6 DUs

Saturday, May 4th

May the 4th be with you!!

Team workout at Ultimate at 7am - Squat Clean Ladder #65/75/85/95/105/115 for this complex:
Hang Squat Clean + Squat Clean + Push Press
Hang Squat Clean + Squat Clean + Push Jerk
Hang Squat Clean + Squat Clean + Split Jerk

Passed back and forth btwn the two partners and attempted to go unbroken for the whole complex. Wasn't an issue to go UB for any of these weights, but Jayme had us rest and try #125 afterwards and that was definitely a lot tougher! My squatter got tired before my grip did. I partnered with T and we finished in 7:49.

Thursday, May 3rd

Team Practice at Ultimate

I worked with Shannon tonight, and it was a tough one. We actually did 5min AMRAP of sets of 3 TnG/Unbroken Power Snatches at #95 with a partner rather than EMOM. Together Shannon and I each did 8 sets of 3. All of mine felt fast and TnG, and I felt really comfortable landing in the quarter squat. Much more comfortable than during the running of Isabel earlier.

We finished the second part of the workout in about 19 minutes (not exact). The holds went better than I thought they would, especially the hold at the top of the pull up since I could use supinated grip rather than pronated.

Wednesday, May 1st

12 hours of Moving - For time!

Tuesday, April 30th

At Metro Crossfit btwn coaching...

Find 1RM Squat Clean
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30 MU's for time with a 15min time cap

#175 - matches PR. Got #180 to my chest and dumped it forward
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16 MUs in 15 mins

Sunday, April 28th

Went to o-lift class at my gym today and worked technique from the hang position for snatch and clean. Focused on scooping under the bar, getting the bar into the hips, staying on the heels, and catching in a 1/4 squat rather than splay-legged. Worked up to #95 doubles and a couple of singles for a hang power snatch. Worked up to #125 for a triple on hang power clean, then did a couple full squat clean singles at #135 and #145. 

After class, ran through this snatch gauntlet, with the exception that I focused on landing in a quarter squat until i HAD to full squat. I also didn't worry too much about TnG. Got really tough around 90lbs to keep the quarter squat. At 100lbs I had to full squat.

A. Squat snatch triple gauntlet - beginning at 135# perform 3 TnG reps on the min adding 5# per minute until failure

Started at #65, completed through #105. Failed the third rep at #110.

Saturday, April 27th

Team Practice at UCF

Teams of 4, For TIme:
2000m Row - 2 people row while 2 people hold #185/#135 in Overhead Position
2000m Row - 2 people row while 2 people hold #185/#135 in the Front Rack Position
200 ft HSW (1 person working at a time)
50 Bar MUs (1 person working at a time)
50 Squat Cleans #185/#135 (2 people working at a time)

My team finished in 24:40 and I contributed 3 bar MUs! Very excited about this. I wasn't expecting to be able to do any. I was a little disappointed in my handstand walks though. I wasn't getting as far as I usually do. I wasn't very controlled when I was kicking up and it threw me off balance. Making a note to practice these more while tired...