Back to the Oly lifts

Performance Menu WOD

• Snatch - 70% x 3; 75% x 2; 80% x 1 x 2; 75% x 1; 80% x 1 (Used 77.5kg)
• Clean & jerk - 70% x 3; 75% x 2; 80% x 1 x 2; 75% x 1; 80% x 1 (used 98kg)
• Back squat - 60% x 6; 65% x 6; 70% x 6; 75% x 4 x 2 (used 130kg)

I dismissed the snatch shrugs. Other than that it was good. My Snatch is feeling solid but lots of work to get 85 overhead. I will be competing November 21st in the Alberta Weightligting Association Provincial Championships in Edmonton, Alberta. I want to clean and jerk 110kg, and Snatch 85kg.

Rope Climbs are Fun

Snatch - 78% x 1 x 5 (58kg)

Snatch balance - 70% x 3(52kg); 75% x 3(55kg); 80% x 2(60kg); 85% x 1 x 2(62.5kg)

Went light on the snatch balance (used 75, not 80), but could not land the last two. Felt tired and unfocused. Need a rest day.

4 rounds for time:

100 m row

2 rope climbs (22 feet)

1 min rest

6:11 (minus rest)

Today was fun, I did this MetCon with Wybond (picture above on the right doing pull-ups). He edged me out on the last rope climb, this was tough. Our grip was smoked!!!

More Oly

Back Squat (High Bar) 85% x2x3

112kgx2x3

Push Press 80%x3x5

60kgx3x5

Snatch Pull 100%x3x4

75kgx3x4

I have to get used to the fact these workouts do not lay me out like a ME or Met Con. I am having fun with them and will see where I go. I want to compete November 21st in the Alberta Provincials in the Senior category in the 85kg division.

Oly WOD and Terrible Met Con

Snatch Balance Heavy Single

- Worked up to 80kg x 1

Split Jerk 70%x3x3

65kgx3x3

Mid Hang Snatch 60%x3x2 65%x3x2

45kgx3x2

47x2x2

Muscle Snatch 75%x2x3

55kgx2x3

WOD 3rds

300m Row

10 Turkish Get ups 30% BW

13:35

Scaled from 24kg to 16kg in Secound round. They were taking to long. I am again a believer that TKU should not be in a Met Con. They do not move a large load quickly. They move it a long distance but do not meet the other qualifications of a functional movement used in CrossFit WODs. This whole WOD was taken from performance menu, maybe they design these for O-Lifters.