11/3
Overlap
11/4
A. 1.1.1.1.1 Tuck to handstand on wall w/ 2inch elevation x 3, rest 90-120 sec btw sets
*elbows stay locked out throughout. Before kicking up, press hard into the ground. As you kick, continue to press and push your hips over your shoulders. Ideally, you pass through a controlled tuck position before extending your legs
*youll have to be more aggressive with pushing your hips over your hands to get into a stacked position with the elevation
B. Acumulate 5 reps of: Kick up on cross + 1 step into turn
C. Accumulate 5 reps of: Kick up on cross + 2 step into turn (90 degrees)
D. Accumulate 5 reps of: 10ft HSW to cross + 2 step 90 degree turn
E. Accumulate 5 reps of: 10ft HSW to cross + 2 step 90 degree turn + 10ft HSW away
This went really well and was really fun but started hitting a wall when i was getting into E
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Throwdown:
AMRAP 15 min
16 Cal Row
6 Burpee Box Jump Overs @ 24in
10+1 – I did not get a proper warm up in for this today and i definitely could tell as it was hard for me to hold on to the high effort on the rower
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30 min easy jog (do this as 15 min with 20lb vest, 15 min without. zone 2 effort throughout)
11/5 – OFF
11/6 – think I have alreayd posted this day but wanted to repost it just in case i forgot from last week
Power snatch – 1 rep every 30 sec x 12
155 – felt pretty good
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Hang squat snatch – 1 rep every 45 sec x 9
170 – felt even better
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Squat snatch – 1 rep every 60 sec x 6
190
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Back squat – 6,6,4,4,2. start moderate and build, rest 2-3 min
225-255-275-295-315 – none of the lifts were grindy, but there were not many more reps in reserve
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CrossFit:
Every minute on the min until failure or 10 total minutes:
7 Pull-ups
7 OHS @ 75lbs
7 bar facing burpees
Completed 7 full rounds at the buzzer….we know that I wasn’t feeling great, so was just going to see where this was going to go, and after the 3rd round, i thought, hey this is hard but you can keep pushining. A little healthier and I think i have a fighting chancee to push through but it was the mental toughness that was a great resistance
(if you fail before 10 min, hop on a bike and ride at a 30 min pace for rest of the window)