EMOM & Rowing Intervals

Snatch, 1 rep @60kg per minute for 12 minutes - get under the bar FAST
- Complete. Nothing to report other than the last rep was the worst of the lot, landed a little forward.

+
Power clean & split jerk, 1 rep @70kg per minute for 12 minutes
- Complete. A couple of sketchy jerks but figured out that i was splitting too narrow. Once i altered that they felt a lot better. 

+
9x600m row @2k PB pace, 2:15 rest between sets - try to hold the same pace as last week.
- 1:45-1:46/500m target pace. Split times (1:45.6, 1:45.3, 1:45.5, 1:45.7, 1:45.5, 1:45.7, 1:45.6, 1:46.0, 1:44.9) This was considerably tougher than the previous weeks 12x500m, my glutes were hurting so much more the whole way through!

Snatches, Jerks & Rowing Intervals

I'm working in Peterborough this week so popped over to HPT CrossFit Peterborough for this session. Affiliation wise it's a relatively young box the set up is very professional with great use of limited space, all the vital pieces of equipment plus a variety of other tool of torture. Looking forward paying them another visit for my Thursday session, i may even have a play about with the prowlers!!

Muscle snatch. power snatch. squat snatch, 1.1.1 x8 sets, 1 min rest - build until the muscle snatch gets tough
- 55kg, these all felt great think i could have pushed it to 60kg.
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Split jerk, 2-2-2-2-1-1-1-1, 1 min rest - 2's @60kg, 1's @80kg
- Had to clean the barbell up each set as the two racks were in use. Widened my stance for the dip and drive and it made them feel a million times better than last week.
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12x500m row @2k pace, 2 minutes rest between sets - try to hold same pace as last week
- 1:45-1:46/500m target pace. Split times (1:45.2, 1:45.7, 1:45.5, 1:45.5, 1:46.0, 1:45.1, 1:45.5, 1:45.3, 1:45.2, 1:45.8, 1:45.2, 1:44.9) These were mentally a lot stronger than the previous weeks. I found that if i take 5 really hard strokes to start with then 15 easier strokes i'm at 300m, then its a case of counting 10 strokes three times and i'm done. The 1:46.0 was just me getting distracted and day dreaming. 

Snatches, Jerks & Rowing Intervals

High hang power snatch, 3-3-3-2-2-2-1-1-1, 3's @50kg, 2's @55kg, 1's @60kg, 1 minute rest.
- Complete, felt good.
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Split jerk. BTN split jerk, 1.1 x 8 sets, 4 sets @70kg, 4 sets @80kg, 1 minute rest.
- Complete, split jerk from the front felt weird today.
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12x500m row @2k PB pace, 2:15 rest between sets
- 1:45-1:46/500m target pace. Split times (1:45.7, 1:45.1, 1:45.5, 1:45.2, 1:45.5, 1:45.5, 1:45.3, 1:45.3, 1:45.3, 1:45.5, 1:45.4, 1:45.5) Think my average s/m was higher this week but still felt strong lungs wise, glutes were on fire after each interval.

Intervals, Bar Complex & Gymnastics

Intervals

8x400m - 2 min rest

1:08

1:10

1:07

1:11

1:10

1:12

1:14

1:13

My plan was to try and keep them all around the same time, turns out i'm not very good at judging pace!

Barbell Complex WOD

5 Rounds For Time @ 60kg

5 Power cleans

5 Front squats

5 Shoulder to overhead

20 Double unders

*Every time the you leave go of the bar perform 3 burpees*

9:24 Rxd

Gymnastics - 1.5 hours