Lifting:
A. Build to a Heavy Squat Snatch
WOD: With a Running Clock
At 0:00: For Time
100 Double Unders
50 KB Swings 53/35
25 Thrusters 95/65
At 15:00: 2 Rounds for Time
10 Front Squats 205/145 (no rack)
10 Burpee Muscle Ups
At 30:00: For Time
30 Power Snatch 95/65
My shoulder was better than Friday, but still not good enough to do snatches. It's the point where you rotate the shoulder to bring the bar overhead that hurts, so I didn't do the heavy squat snatches. I also subbed the last part of the WOD with 30 power snatches to 30 power cleans.
ReplyDeleteWOD: (with a running clock)
At 0:00 For time
100 DU
50 KB Swings (35#)
25 Thrusters (scaled to 55# for shoulder)
*9:14 DU went ok, but still took me 3 mins to complete. The KB swings I broke up into 30 reps and 20 reps. Thrusters were only 5 reps at a time. I was feeling really tired and heavy from the week and my back was really tight from the heavy DL the day before.
At 15:00: 2 RFT
10 FS (had to scale big time to 85#)
10 Burpee MU (scaled with 10 burpees, 10 RR & 10 push-ups each round)
*finished at 28:33 (took 13:33 to complete) I could only do about three FS at once.
At 30:00: For time
30 power cleans (85#)
*finished at 33:45 (took 3:45 to complete)
I just had nothing left by this point. This was the hardest part of the workout for me mentally, just trying to pick the bar back up. Did this workout with Jordan and a the very least, was happy that he and I were pretty close in how quickly we got through it. We helped coach each other to get back on the bar during the thrusters and power snatches/cleans at the end. Trying to talk him into posting here.
This workout looked fun, which is why I did it. But I am posting this on Sunday morning and I feel pretty beat up. I think the five Rx'd days is still just a little much for me right now. Will keep trying to work up to it, though.
I will be leaving to go out of town for 10 days on Thurs morning. I will make sure to do M-W workouts and will be able to do Friday's on Sat. I have it worked out to go to a CrossFit box in Indy while I am there, but because of their hours, can only get in three days the following week. Will try to get some runs in, too.