Monday Re-Test...

Not this one folks!!!

21.2 (17.1) was a brutal WOD for me...

BURPEE (hip hinge)...Box Jump (hip hinge)

DB Snatch (hip hinge)...

Low back was numb again! Not hurt, just used for 225 reps...

That was no fewer than 675 (hip hinges) for this guy! Including the "extra" hip hinges due to breaks and having to rebend to get DB that was A LOT on the low back...

Feeling remarkably well today, but want to be able to give the best effort for the final OPEN WOD on friday.

ALSO... Val was back in the house! Good to have her back. Now we need to be safe and keep things at a level of fitness NOT fatigue (which causes injury)! 

Remember our goal in the wt. room and with CrossFit is to gain fitness so every other aspect of our life can be lived to the fullest! 

Warm-Up/Mobilize

Deep Squat Progression (Russian BB Maker with Reach Over) x 5

Glute Activation x 5 ea (Hip Thrusts)

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KB Hip Flexor x 5 ea side

Hip Hikes x 6-10 ea side

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TEMPO FRONT SQUAT

Every 2m x 10 (5 sets):

3 @ 65%

2 @ 70%

2 @ 75%

1 @ 80%

1 @ 85%

then...

1 Tempo FS + 2 Front Squats @ 80-85%

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Burgner Warm-Up

SNATCH

Every 2m x 20m (10 sets):

1 Snatch

begin at 55% and climb

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FEEL THOSE ABS

AMRAP in 15m:

9 Push Press (105/75)

15 GHD Sit Ups / TTB

21/16 Cal Row* (200m Run sub)

Ladick (the ninja) ~ Snatch = ?? / 6 Rnds + 4 Reps (200m Run)

Pyan ~ 115-135-155-175-185 & 175 / Snatch = 155 / 4 + 4 Reps (pike sit ups)

Daliege ~ 115-135-155-175-185 & 175 / Snatch = 155 / 5 Rnds + 9 Reps (200m Run)

Val ~ 3 Squats each w/ bar / Snatch Form / 5 + 15 abs

tb ~ 170-185-200-215-225 & 225 / 115-135-145-155-165-165-175-185-185-185 / 5 Rnds

GHD & 1:03 Row

TTB & 1:04 Row

GHD & 1:06 Row

TTB & 1:09 Row

GHD & 55s Row... w/ 5s to spare in time, but could not get to bar for a PP!