Peak360 Crossfit. Got to meet Noah Olsen
Friday- Snatch work +UB Push Vol/Pull + Easy Run
A. 3 Position Snatch (High Hang, Knee Cap, Floor), 6 sets of complex building to heavy set, rest 2 min b/w sets **yes again
B1. CG Bench Press @ 30X1, 4 x 3-5 reps, rest 30 sec **starting with weight you can hit for 5, then work to what you can only handle for 3
B2. Push Ups, 4 x 8-10 unbroken, rest 30 sec
B3. Pause Negative Only Pull Ups, 4 x 3 reps, rest 2 min **Pause 3 sec chin above bar, 3 sec at 90 degree elbow bend then finish 3 sec lowering down.
+
15 min steady easy run
A: 65, 75, 85, 95, 105, 115, 125 felt good started losing the hook grip might have been from all the sweat tho.
B1: 125, 135, 145, 155, started the set at 105 but that and 115 I didn't count
B2: first two sets were good then the next two after hitting 7 it was a struggle
B3: felt strong the first two sets then it went down hill fast had trouble holding the 3 seconds felt easier to fold it up top then it did at 90 degrees.
Then did the neighborhood WOD party, scaled group AMRAP in 12 mins
5 Hang Cleans 115#
10 box jump overs 20"
200m run
10 front squats 115#
5 burpees over the bar
Total was 3 rounds and 6 reps didn't push hard just kept a steady pace.
Then did a slow 15 min jog.
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