Don’t Lose Your Lunch
Stone Cold Sean Crowley
Warm Up
Run 400m
10 OHS
5 Snatch Balances
5 Tall Snatch
5 Mid Hang Power Cleans and Jerks
Oly
1. EMOM:10 – 3 Reps – Mid Hang Power Clean and Jerk @ 75%
2. Tall Snatch 5×[email protected]%
3. Snatch Balance 5×[email protected]%
WOD
With a partner- Sprint 400m x 5 Rest while the other person works. Record all splits
EMOM: 145
Tall snatch: 75
Snatch balance: 95
Sprints: 1:15, 1:17, 1:20, 1:17, 1:16
Warp speed
EMOM: 145
Tall snatch: 75
Snatch balance: 95
Sprints: 1:15, 1:17, 1:20, 1:17, 1:16
Warp speed
EMOM: 110
Tall snatch: 45
Snatch balance: 55
Sprints: 1:25, 1:28, 1:27, 1:35, 1:35
EMOM: 110
Tall snatch: 45
Snatch balance: 55
Sprints: 1:25, 1:28, 1:27, 1:35, 1:35
EMOM @ 100# (under 75% but felt really really heavy today!)
tall snatch: 45#
snatch balance: 55#
Sprints: 1:23, 1:24., 1:25, 1:27, 1:22
EMOM @ 100# (under 75% but felt really really heavy today!)
tall snatch: 45#
snatch balance: 55#
Sprints: 1:23, 1:24., 1:25, 1:27, 1:22
EMOM c&j: 195/185 – had a tough time getting 3 reps in at 195 so dropped down to 185 about a little more than midway through
tall snatch: 75
snatch balance: 95
technique technique technique technique technique technique
wod
1:25, 1:25, 1:25, 1:28, 1:28
….winter’s coming….
EMOM c&j: 195/185 – had a tough time getting 3 reps in at 195 so dropped down to 185 about a little more than midway through
tall snatch: 75
snatch balance: 95
technique technique technique technique technique technique
wod
1:25, 1:25, 1:25, 1:28, 1:28
….winter’s coming….
EMOM clean and jerk: 95#
tall snatch: 45#
snatch balance: 55#
400m: 1:20, 1:18, 1:21, 1:21, 1:22 Should have brought mittens!
EMOM clean and jerk: 95#
tall snatch: 45#
snatch balance: 55#
400m: 1:20, 1:18, 1:21, 1:21, 1:22 Should have brought mittens!
Brrrr.. It was cold. That’s all I remember.
Brrrr.. It was cold. That’s all I remember.
EMOM clean and jerk: 165 – a little under percentage-wise but was still challenging, jerk feels like its starting to come along
tall snatch: 75, 75, 85, 85, 85
snatch balance: 95, 115, 115, 125
400m x5: 1:13, 1:10, 1:10, 1:14, 1:17 – had flashbacks to my indoor track days in high school, fortunately I didn’t do any puking
cash-out: more shoulder/hip rolling
EMOM clean and jerk: 165 – a little under percentage-wise but was still challenging, jerk feels like its starting to come along
tall snatch: 75, 75, 85, 85, 85
snatch balance: 95, 115, 115, 125
400m x5: 1:13, 1:10, 1:10, 1:14, 1:17 – had flashbacks to my indoor track days in high school, fortunately I didn’t do any puking
cash-out: more shoulder/hip rolling
Warm up done
Emom clean&jerk @155
Tall snatch @ 75
Snatch balance @ 105
Wod
1:36. 1:34 1:41 1:39 1:40
Felt good that split times were consistent and faster today then previous recorded 400 split times
Warm up done
Emom clean&jerk @155
Tall snatch @ 75
Snatch balance @ 105
Wod
1:36. 1:34 1:41 1:39 1:40
Felt good that split times were consistent and faster today then previous recorded 400 split times