6/18/18

AM Workout (0600)

This was a decent workout; I didn't feel very good snatching, but I felt good on the conditioning piece. Overall a good workout, no PRs, but some solid work.

A.
With a Running Clock:
0:00 – 5:00 – Build to a Heavy Triple Overhead Squat
5:00 – 10:00 – Build to a Heavy Double Snatch Balance
Min 10:00 – 15:00 – Build to a Heavy Single Hang Squat Snatch
Min 15:00 – 20:00 – Build to a Heavy Squat Snatch

-OHS Triples were = 135, 185, 215#
-Snatch Balance Doubles = 185, 215, 235#
-Hang Squat Snatch = 185, 205, 215#
-Squat Snatch = 215, 225, 235# (failed 235#)

B.
5 Sets:
3 Pausing Snatch Deadlifts (Knee for 3 Seconds)
3 Hang Snatch High Pulls (Starting at Knee)
Start at 40% and Build.

-2 sets with 135#
-2 sets with 155#
-1 set with 165#

C.
AMRAP 9:
4 Ring Muscle-Ups
4 Power Snatch (165/115)
8 Ring Muscle-Ups
8 Power Snatch (165/115)
12 Ring Muscle-Ups
12 Power Snatch (165/115)
…
Up by (4) reps each round

-Round of 12 + 4 Muscle-ups

D.
'Death by Strict Weighted Pull-ups (20#)'

-Round of 8 + 3 reps

PM Workout (1930) 

'Filthy Fifty' (ish - subbed back extensions with ab-mat sit-ups)

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Ab-mat Sit-ups
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

-19:13 ... had to break this up a little more than I thought I would ... especially wall-balls, which were 25/10/8/7 ... overall I was on a solid pace up until the wall-balls/burpees ... burpees took me way too long, probably about 5 minutes. Overall still fun Crossfit conditioning; felt pretty good, especially as a second workout of the day.