I felt much better today. I'm mostly sore in my calves (from the 5k) and my forearms (from the pulley). My lifting plan got a little messed up because of the two competitions I've done. I altered it slightly to fit my needs. I've got another one that will take me right up to the 2012 Crossfit Open in the works. Anyway, today looked like this:
Two Position Snatch (floor, mid-thigh) @ 85% (155 lb) 2 x 5. I missed the second (hanging) rep on the 2nd and 3rd sets, but got my form together by the last 2 sets. I really like these, they really emphasize speed. I was definitely sore in my traps/shoulders from the last WOD on Sunday, glad I went in and got these done.
Snatch Pulls @ 110% (200 lb) 3 x 2
Snatch Grip Dead lift @ 110% (200 lb) 3 x 2
Push Press - 5,4,3,1 - 155,185,210,225 - the single was supposed to be a double, but I couldn't lock out the second rep. But 225 for a single was a PR by 5 lbs. And the 210 was a 3 rep PR.
Rest 10 minutes then...
For time:
10-8-6-4-2
Dead-lifts #315
Muscle-ups
-40 Double-unders between each round
14.08. Overall a solid WOD. The muscle-ups were the hardest part, all the dead-lifts were unbroken and fast. 315 is starting to feel like 225. Only got 1 set of DUs unbroken, this pissed me off. I want all my DUs to be unbroken from now on.
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