CrossFit HQ Workout of the Day 180808

Wednesday Aug 8 2018


Well this workout would’ve been a little funnier yesterday but it’s still kind of humorous! Run 1 Mile for time and then we’ll Snatch a little bit afterwards. We will prepare you well for your run so be engaged in your warmup so we can see you set some PR’s. 
Happy Wednesday. 
500 Burpees
50k Run
10k Run
1.) CrossFit HQ Workout of the Day 180808
1 Mile Run....this one is the real one:)
2.) 1 Snatch EMOM for 20 minutes @ approx 70%
*3.) 5 rounds
10 Back Extension
10 Reverse Hyper
20 Banded Twists (10R/10L)
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7:21. 90# snatch
Filthy fifty done. I let Jimbo beat me for his bday 🎂
65# snatch
23:33 filthy fifty for Jimbos bday!
Happy 50th!
6:18 | not a PR
135#
115# snatches #nokneesleeves!
Cheers to not being preggo anymore 😄 85# snatch
6:09 10 sec PR
135# for 20 rounds (135# is a pr lol)
6:02 worked up to 115 for the last 6
8:11; 85#
up to 115# snatch
60#(1),65#(3),70#(6),75#(10) snatch emom
Getting faster. Snatch at 160
8:18 on the buddy rope with Grant, 85#
Thanks for the tow Grant!
75lb snatches
10:19 135# snatch
6:19 on the buddy rope with Chuck.
175lb Snatches
No run, 135 for first 10min then 145 for last 10 min snatch
8,7,6,5,4,3,2 bench increasing weight
3 mile bike 9:47
85# cleans
6:43, no PR but I tried 🤡
Snatches @ 105# for 10 reps, 110# for last 10 reps; glute bridges 5x10 95#
7:01, snatches 95#
Barbell backsquats into frontsquats... L-sits, strict HSPU, single leg dumbbell squats
75# - 85# for last 5
First timed mile since.... college?? Wanted sub 8 so I’ll take it. 115# Snatch. FS 3x6 155# & Bench 5-4-3-2-1 115-155# with HSPU AMAP w Brad!
155#
9:04, 65# for 10 70# for 10
5:51 = 2 second PR!!
EMOM20: 180# snatches with no fails! / 5x10 Barbell Glute Bridges @ 205#
1 mi x 8 rds
Best pace 6:58/mi
6:31/135 S
14 year old son, Murray, tagged along and got 7:17/45 S
C&J #95
7:11 at home
6:42, 125# snatches
3x5 BS 195#
7:44 35# working on form
7:44.1 (1609m SkiErg)
#85×20 (PCln); BFR knee, Banded MOB.
6:03 fastest I've been in 7 years, only 3 seconds slower than my best.
I'll breach that 6 min mark eventually. 95# snatches and more handstands. Rollerblade to/from gym (6 miles total)
225# DL instead of snatches
10@135, 10@145
6:29 #85 work in progress