CrossFit Wednesday

How can it already be December 23?? Wow, time flies.

General Warm Up
“Chan Warm Up”
8/8 spiderman lunges
10/10 lateral lunges
Inchworm + push ups (5,4,3,2,1)
10/10 windmills
10/10 arm circles (Forward/backward)
10/10 arm pretzels
10/10 shoulder rolls
10/10 wrist circles

Jump Rope Warm Up
0:20 single unders
0:05 rest
0:20 single leg single unders
0:05 rest
0:20 side to sides
0:05 rest
0:20 forward and backs
0:05 rest
0:20 in and outs
0:05 rest
0:20 double unders
0:05 rest
0:20 triple unders or double under practice
0:05 rest

Skill and Build Up
Power Snatch Warm-Up and Build Up
2 rounds
*first round with empty barbell
3 snatch pulls
3 snatch high pulls
3 muscle snatches
3 hang power snatches
3 power snatches

Build Up
4 sets
3 power snatches
*increase in load each round

Workout (21:00)
EMOM 21:00
Minute 1: 2 power snatches (35lb bar + 10lb =55lb)
Minute 2: 50 double unders (singles and practice double unders)
Minute 3: rest
Minute 4: 2 power snatches (35lb bar + 12.5lb =60lb)
Minute 5: 50 double unders (singles and practice double unders)
Minute 6: rest
Minute 7: 2 power snatches (35lb bar + 15lb =65lb)
Minute 8: 50 double unders (singles and practice double unders)
Minute 9: rest
Minute 10: 2 power snatches (35lb bar + 15lb =65lb)
Minute 11: 50 double unders (singles and practice double unders)
Minute 12: rest
Minute 13: 2 power snatches (35lb bar + 17.5lb =70lb) This was very challenging. It took a bit to get this one. The second one was not very good. I could barely get up over my head.
Minute 14: 50 double unders (singles and practice double unders)
Minute 15: rest
Minute 16: 2 power snatches (35lb bar + 17.5lb =70lb) I couldn’t get this. Tried three times. Ended up taking weight off.
Minute 17: 50 double unders (singles and practice double unders)
Minute 18: rest
Minute 19: 2 power snatches (35lb bar + 15lb =65lb)
Minute 20: 50 double unders (singles and practice double unders)
Minute 21: rest

Gymnastic Skill
5 rounds for quality
0:15 ring support (I can’t lift my feet off the floor when trying to do this – got it to leaving a toe on the floor. Someday I’ll get it.)
0:15 rest
0:15 push-ups (these actually are getting better – I am on my knees but I could do 4 or 5 each time)
0:15 rest

Guess my arms just need to get stronger. I’ll get there. I just don’t have a lot of patience and feel like I should be much further by now.
But yes, I know. I’m in my 50’s, yes, I’m still fat, and YES, I still love food 🙂
So, ya know what…..I guess I’m doing ok 🙂

Have a great day!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s


%d bloggers like this: