Suzanne's CrossFit Extravaganza

[Suzanne Campbell]

Strict Shouler Press 1RM 75# (PR)

Skipped the metcon today. Was supposed to be death by burpee pull ups. Can't do pull ups due to this shoulder problem I am still having. Hurts a lot to do any sort of a kip.

[Suzanne Campbell]

Yesterday:

Filthy Fifty

50 Box jumps 20"
50 Jumping Pull ups
50 KB swings 12 kg
50 Walking lunges
50 GHD sit ups (sub for KTE)
50 Push Presses 33#
50 Back Ext
50 Wall Ball 14#
50 Burpees
50 DU

31:38

Tried to snatch a little beforehand as today was supposed to be 1RM snatch before the metcon. Could not do it due to shoulder pain.

[Suzanne Campbell]

Back Squat 1 RM 155#

Changed my back squat to high bar position and using flat shoes instead of lifting shoes. I'm making sure I'm hitting rock bottom on the squats with video.

Metcon

1 muscle up (band assist)
2 DB Thrusters 30#
3 HSPU( band assist)
4 Ball slams

15:00 Amrap

9 rounds

*had to sub for 3 wall climbs. Also was RXd with KB thrusters but those are very painful to hold in the front rack on the right shoulder. So lots of subs!!

[Suzanne Campbell]

100 m sprint 17:44

400 m sprint 1:20 PR

Was supposed to do a max effort 500 m row today as well, but ran out of time. Will make it up tomorrow

[Suzanne Campbell]

500 m row test: 1:58

"Cindy-ish"

5 ring rows
10 push press 33# bar
15 squats

20:00 AMRAP

15 rounds +5 rows and 2 PP

[Suzanne Campbell]

Friday:

Barbells for Boobs

Grace

30 clean and jerks for time w 85#

4:57 PR (with 85#)

[Suzanne Campbell]

Split Jerk 4-4-4

70% 78#
75% 83#
80% 88#

Deadlift w Clean Grip 5-5-5

70% 170
75% 180
80% 190

Used the women's bar and hook grip. OW! That hurts.

Metcon:

Every minute on the minute for 15:00

1 rope climb 15'
1 box jump 24"

[Suzanne Campbell]

Front Squat 5-5-5

70% 95#
75% 100#
80% 107# ( was supposed to be 108#. Rounded down)

Ug was supposed to round to the nearest 5# but I wasn't sure I could get 110 for 5 today. Lower back is really sore for some reason. We were instructed not to use a belt if at all possible.

Metcon:

10 American swings 24 kg
10 push ups
10 SHDP 24 kg

4 rounds

6:23

Was RXd with hand release clapping push ups. I scaled to knee hand release. First push ups in a long time. I was careful and made it without pain.

[Suzanne Campbell]

Yesterday:

Hang Power Snatch 4-4-4

43#
48#
53#

I was very excited to be able to snatch this piddly weight without pain. We were supposed to do full snatches but the OHS still hurts too much to attempt.

Metcon:

250 row sprint
250 easy row

5 rounds

Today:

Back squat 5-5-5

70% 110# rounded up
75% 115# rounded down
80% 125#

Metcon:

50 Double unders
5 GHD sit ups
40 Double unders
10 sit ups
30 Double unders
15 sit ups
20 Double unders
20 sit ups
10 Double unders
25 sit ups

9:14

Subbed GHDs for Toes to bar

[Suzanne Campbell]

Yesterday: Cleans 4-4-4

70% 80# rounded up
75% 83#
80% 88#

*was going to take a rest day but did some cleans. Didn't feel super taxing so did some more today

Today:

Strict Press 5-5-5

70% 50#
75% 55#
80% 60#

Cleans 4-4-4

70% 80# rounded up
75% 85# rounded up
80% 90# rounded up

Metcon:

1 minute air squats
1 minute box jumps 20"
1 minute alt KB snatches 25# (did 5 each arm then switch)
1 minute rest

2 rounds

Score 50,17,22+47,15,20
Total 171