Cathe Friedrich Forums

Buy in - Lots of dynamic stretching and limbering up.

PTTP - 110x10 warm up

DL
Set 1 - 135x5
Set 2 - 125x5

Press
Set 1 - 50x5
Set 2 - 40x5

Then...stop being a big wuss and actually snatch that bar!!!

Messed around with a few OHS and power snatches with the 35# barbell, then finally got up the nerve to attempt a full squat snatch!

I managed to successfully snatch it 5 or 6 times (out of a dozen or...

Gayle

PTTP workout #7
DL
Set 1 - 140x5
Set 2 - 130x5

Press
Set 1 - 55x4 (this weight is getting hard)
Set 2 - 45x5

Tracktastic
4 rounds
* 400m run
* 200m Farmer walk - I carried 2 25# plates and walked 200 paces around the gym while people looked at me funny.

Time - 20:37

Gayle

Buy in
WGS, pry squats, dowel OHS

PTTP
90x10 DL warm up

DL
Set 1 - 135x5
Set 2 - 125x5

Press
Set 1 - 50x5
Set 2 - 40x5

Then, CrossFit Leg Day!!

3 Rounds for time
* 100ft walking lunges (40 lunges)
* 50 air squats
* 25 hip extensions

Time - 13:57 and my legs are fried.

Gayle

Buy-in
Dislocates, rotational dislocates, WGS, pry squats, Boz warm up, dowel OHS, more pry squats.

PTTP

90x10 warm up

DL
Set 1 - 130x5
Set 2 - 120x5

Press
Set 1 - 45x5
Set 2 - 35x5

Then, OHS 3-3-3-3-3 all at 50#. These felt amazingly solid and controlled. I was able to get super low and hold a few at the bottom. Good day.

Gayle

This was a quick one.

Buy in - Limber up, Burg warmup

PTTP

90x10 DL warmup
DL
Set 1 - 125x5
Set 2 - 115x5

Press
Set 1 - 40x5
Set 2 - 30x5

Cash out
3x3 Power Snatch 55#

Gayle