Fire Station WOD
Its hard to workout at the station.. well, at least "CrossFit". I dont like to go 100% all out b/c we could, and usually do, get interrupted during workouts. So there is a good chance Ill need to be somewhat together for our call, plus, I know if I am 10 minutes in to a 15 min AMRAP, I am not going to start over, and so I wont have a real score from the workout.
I usually do the strength work and some kind of WOD, but pretty light and usually kind of short. Today I got it all in without interruption. Snatches are tough with the bar we have and lack of bumpers. But all-in-all, good one.
Strength
Muscle Snatch x 3
65
85
95
100, 100, 100
-
Hang Snatch x 2
95, 115, 115, 120, 125, 130, 130 x 1, F, 125
-
WOD
AMRAP 10
5 Bar Muscle ups
5 Squat Cleans #135
5 Squat Cleans #135
5 Burpees Bench Jump Overs
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rest ~ 2:00
As heavy as possible in 5
As heavy as possible in 5
Clean, Hang Clean, Front Squat, Jerk
135, 155, 165, 175#
This was a variation from the CompetitorTraining WOD on Monday.
I did 10 minutes, rather than 5, b/c I knew I would not be going 100%. I also went a little lighter only 135# for the squat cleans.
I got the first two rounds easy. Round 3, I started to fail the muscle ups after 3, so I just moved on to to keep my pace and intensity up.
I ended up getting 4 rounds in 9:00 and failed my last attempts at bar muscle ups.
The next 5 minutes went ok... I got 4 sets, each heavier than the last.
Here is two sets of the Snatch work and a quick demo of what I did for the WOD with my modification for box jumps.
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