Today was a pretty cool day... dropped into Crossfit Invictus in downtown San Diego... wasn't the most social environment, but definitely good coaching and a competitive environment. Got a solid workout of today and felt generally beat up after the conditioning.
A.
Take 20 Minutes to Build up to:
1 Power Snatch + 1 Overhead Squat
Followed by 3 Sets of:
Snatch x 2 Reps @ 90% of today (220#)
Followed by 3 Sets of:
Snatch x 1 Rep @ 90% of today (220#)
-Built up to 245# for the power snatch + OHS ... 245# is a 5# PR power snatch and is my squat snatch PR as well. Missed a shot at 250# today... will get it soon though. Missed a couple reps at 220# ... but these were super rushed, overall felt solid.
B.
On a running clock:
AMRAP 6 Minutes
Squat Snatch (185#)
rest 4 minutes until 10:00, then...
For time:
12-9-6
Clean (225#)
Muscle-up
-21 Squat Snatches
-9:33
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