For Time: 
18 calorie ski
18 kb snatch @ 53lbs
18 calorie ski
14 kb snatch
18 calorie ski 
10 kb snatch
18 calorie ski

15:05

No warmup today and I paid for it. Heart rate was sky-high from the jump and I spent a lot of time with my hands on my knees staring at the ground. Spend a few mins before the metcon elevating the heart rate rapidly so that you are more prepared when it happens in the actual workout. 

5 Rounds 

200-foot run

6 kettlebell snatches @ 44 pounds

This workout is inspired by "Running Isabel" from the 2025 CrossFit Games. The women's RX weight was 105 pounds, I opted for a 44-pound kettlebell (though I probably should’ve gone with 53 pounds to match the RX weight). For the run, I kept it simple: garage to Bill’s driveway and back.  Pick a weight you can handle for 6 snatches when fresh, but expect it to test your limits by the fourth or fifth round. 

A. Metcon 
AMRAP 5 minutes
KB snatches @ 53-pounds

Does not have to be squat or alternating, get as many reps as you can in any way in 5 minutes

50 reps

B. Four Minutes and a Funeral 
Row 1 minute
No rest
Row 3 minutes

1a: Total distance in first minute (286m)
1b: Total distance (1013m)

You cannot allow yourself to cruise at any point during this row. Goal for the three minute piece should be 2k +1-2. You will be tempted to slow down, but it is only four minutes - hang on and you can rest afterwards. 

C. Strength
Touch and go deadlift 1x5

It's only one set so you should aim to lift a heavy load relative to your capacity. Warming up should be light triples, moderate doubles and a couple heavy singles leading up to your one set. Used double overhand grip throughout.   

245-pounds

Row Conditioning 
4x5 minutes on // 3 minutes off
During the rest:
15 plate ground to overhead
30 plate press
15 dead bug kick outs 

Stay between 22-24 spm. I used a 25-pound plate for the off-rower work for the first round but then switched to 15-pound as my shoulders were smoked. Finished with about 25-30 seconds of rest each round. I was struggling to keep the prescribed pace (2k plus 15) and was pulling too much with my arms instead of pushing with my legs. I think my warmup took too much out of me. Drag was set to 118.

"Steady Kreuger"
10 Rounds
10 Cal SkiErg
10 S-arm Hang DB Snatch @ 35-pounds

Manageable sets of conflicting movements present a tricky predicament. Too slow is, well, just too slow. Too fast and your transitions and breaks will suffer. Finding a cruising speed and chip away. The SkiErg never fails to leave me devastated and in a puddle of sweat. I probably could have gone with a heavier DB but was cautious about how my low back felt the last time I did heavy snatches. 

A: 21-15-9 reps of: 
Deadlift @ 150lbs
150m farmers carry in between rounds @ 35lbs

B: Ski and Snatch
18 calorie SkiErg
18 DB Snatch @ 50lbs
18 calorie SkiErg
14 DB Snatch @ 60lbs
18 calorie SkiErg
10 DB Snatch @ 70lbs

This workout is going to tax your grip in several different ways. Both the deadlifts (used trap bar) and the farmer's carries were done unbroken - could have gone with a heavier KB as these were never in doubt. Held an aggressive pace on the SkiErg and split the DB snatch in half (by arm) each round.  

With a 20:00 running clock

1:00 sit-ups

1:00 plate ground to overhead (25-pounds)

1:00 lunge-lunge-squat

1:00 assault bike 

1:00 rest

First VC men's workout of 2023. With a running clock complete one minute of max repetitions at each station. There will be a 10-second transition between each station. Move immediately from one station to the next. After the minute on the assault bike, rest one minute. Complete four rounds. We had a full house (David, Jordan, Matt and John K) along with some rain this morning, but we were able to all make it work in the garage. 

Street Parking Friday 4/7/23
8 Rounds
2 Wall Walk*
10 Alternating V-Up
12 Alternating Dumbbell Power Snatch (35-pounds)

Goal Time: 9-13 minutes

My Time: 17:20 

We're looking for each round to take 1:05-1:35, So, while it's a higher number of rounds than we might typically see, they are meant to be done quickly. The heat and humidity at the Y was just as much my enemy today as the WOD. Was going to the towel between every round. Initial rounds were between 1:10-1:30 but fell off to 2+ each round as I went along due to the humidity and also midline fatigue with the v-ups. Subbed 2 strict wall-facing HSPU and 10 alt v-ups. 

Strength- 
EMOM 16 

*4 rounds each

1)15 Plate G2OH @ 25
2)30 Russian Twists
3)15 DB Press @ 25
4)40-second high plank

Conditioning- 

10x45 sec on 35 sec off

Pace: 2k plus 2. Improve if you can. 

DF: 124

Woke up with sore legs from yesterday's training. I was not up for the kind of suffering called for so I held all rounds at starting pace. 

9x2:20 on / 1:20 rest 
Intervals 1/4/7 - Row 275m then max db snatch (35#)
Intervals 2/5/8 - Row 275m then max sit-ups
Intervals 3/6/9 - Row 275m then max step-ups (20")

🎯 2k plus 4-5 seconds

Warmed up with DH 10-minute build before hitting this piece. Hit 20 reps for each in the first three intervals, then fell off slightly to between 15-18 each round the rest of the way. Fun workout that got me sweaty this morning. 

3 rounds of:
21 plate ground to overhead
18 calories row or bike
Plank hold for time equal to row/bike time

Another VC men's workout. Used 25lb plates for the G2OH and kept all rounds unbroken. I ended up on the bike for rounds 1&3 and the rower on round 2. Finished the bike and row just over a minute each round (~1:04). All those sit-ups yesterday caught up with me during the planks and I had to come down at the :30 second mark for a few seconds each round. 

Row Conditioning 
4x5 minutes on // 3 minutes off
During the rest:
15 plate ground to overhead
25 plate press
15 dead bug kick outs holding the plate

Stay between 22-24 spm. I used a 25-pound plate for the off-rower work. Finished with about 25-30 seconds of rest each round. Kept these a bit slower than the prescribed pace (2k plus 15) but otherwise these were pretty consistent. Drag was set to 118. 

6 RNFT:
15 calorie row
10 KB snatches @ 35-pounds
100-foot backwards sled drag @ 177-pounds

This was a fun workout with built-in pacing with the walk from the rower to the sled each round. The sled drag was one length of the hallway at WCY with (2) 45-pound plates added to the 87-pound sled. 

Strength - 
20x25 sec on 15 sec off
*5 of each
1) plate ground to overhead (25lbs)
2) box jumps (20" box)
3) kb strict press (35lbs)
4) v-ups

Conditioning - 
7x 1 minute work // 30 seconds rest 

Rate: 26

🎯 2K pace 

DF 128

The foam plyo box at the WC Y has allowed me to start doing box jumps again. I am still conservative with the height, but it is nice to be able to jump again. For the conditioning piece, no specific pacing instructions were given, but the last time out I held 2K or better at r26. Aim for 80-90% on the minute sprints and paddle lightly during the rest periods. 

Strength - 
20x25 sec on 15 sec off
*5 of each
1) plate ground to overhead (25lbs)
2) step-ups (18" box)
3) kb strict press (35lbs)
4) v-ups

Conditioning - 
3x3 min on 1 min off
24-26 spm @ 2k plus 14 (get faster)
300m for time

I wanted to be cautious with the box height for step-ups and did these unweighted as this was one of the first tests with my knee. Felt good during, let's hope that lasts throughout the weekend. The Y now has a few Rogue wall balls -- next time out, try the step-ups with med ball. For the row, the 3 minute intervals were done at a drag of 107 and the 300m sprint was done at 135. 

This is the fourth week of @streetparking vault for 2021. Didn't hate this workout as these are all wheelhouse movements for me. I chose to do 2 handstand push-ups instead of wall walks and used a 35lb KB for the snatches.  I went in hoping for between 6&7 rounds. My pace definitely slowed on rounds 3&4 - I need to learn to better control my breathing and take shorter more intentional breaks.

Score: 6 Rounds + 2 KB Snatches

5 RFT:
8 kettlebell snatches (R)
48 single-unders
8 kettlebell snatches (L)
48 single-unders

10:12 with 35-pound KB

3 Rounds

20 push-ups

10 plate ground-to-overhead (35)

500m assault bike

Notes: This should be a burner with the goal to sprint through unbroken. First round met that goal, but I had to take a short break during second and third rounds (push-ups) because I was FEELING the burn in my triceps. Still not fully recovered from all the dips on Sunday. 

‘Ceiling Fan’

AMRAP 15 minutes of:

20 SA KB power snatch (35)

50 single unders

20 SA KB OHS (35)

50 single unders

490 reps (3 full + 20 snatches + 50 singles)

	Rd 1	Rd 2	Rd 3	Rd 4
KB Snatch	X	X	X	X
Jump Rope	X	X	X	X
KB OHS	X	X	X
Jump Rope	X	X	X

Body Armor 

AMRAP 6:

SA KB strict press (35)

OTM, starting at 0:00:

6 hand-release push-ups

81 reps

For Time:

12-10-8-6-4-2 

DB Squat Snatches

200m run

Used 50lb DB which is a little heavy for squat snatches, especially with my left arm. Run was  to stop sign and back (from mailbox) here at home which worked out to about 250m each time.