BB Gymnastics
1) 20 minutes to establish a 1RM Snatch.
150 easy. 155 was a bust. Still 15lbs under PR. This is getting old.
2) 20 minutes to establish a 1RM Clean and Jerk.
Was shot after snatch and legs were roasted from yesterday's work. Went up to 165 and moved on. Was not feeling it.
Strength
EMOM for 7 minutes:
2,2,2,1,1,1,1 HBBS @ 90%
Notes: If you do not know your 1RM HBBS, then base off of 90% of your Low Bar BS.
220. Felt easy. :)
Conditioning
CrossFit Shoals was meeting at McFarland Park in Florence for a Park WOD with kayaking and Stand Up Paddle boarding so I couldn't turn that fun down.
5 min AMRAP
1 arm OH walking lunge 25m (25lb plate)
25m burpee broad jump and throw plate as well.
then
7 min AMRAP partner wod
KB throw, KB javelin throw while other person runs 100m.
I did this twice because the second heat had an odd amount of people. First time with 26lb KB and second time with 35lb KB.
then
15 min AMRAP
Kayak/SUP about 100-150m while partner completes rounds of 8 snatch (I chose 95lbs), 50m sprint, 5 burpees, 50m sprint and then switch.
OMG! this was super FUN!! Want to do it and park wods more often.
It was just sooooo beautiful out today!!
So much fun!
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