This morning was a rough workout... snatching went great, felt solid on those. Conditioning piece was a bitch and a half. Probably the hardest conditioning I've done in many months. I was blown away by how difficult/long this was... very surprising. Looking forward to re-testing this when I am feeling more fit for tough Crossfit.
A.
Snatch
Every 3 for 21 (7 sets) of:
Snatch x 3 reps (not TnG)
Set 1 - 65% (165#)
Set 2 - 70% (180#)
Set 3 - 75% (190#)
Set 4 - 80% (205#)
Set 5 - 85% (215#)
Set 6 - 85% (215#) +
Set 7 - 85% (215#) +
-Went 135#, 155#, 175#, 195#, 205#, 215#, 225# ... overall happy to hit 225# for a triple, it felt very solid.
B.
For time:
4 Rounds:
6 Bar Muscle-ups
9 Strict HSPU
12 Double DB Deadlift (50/35#)
straight into...
3 Rounds:
21 DB Snatch (alternating)
12 Toes-to-Bar
9 Double DB Squat Clean
straight into...
30 Double DB Box Step Overs (24/20")
30 Double DB Hang Clean and Jerk
-31:32 ... this was horrible ... first four rounds took a little over 10:00 and then it was a bit a shit-show after that. My shoulders were fried from the upper body pressing workout yesterday, which didn't help on the strict HSPU. Overall fun/hard training... toughest Dumbbell workout I've probably ever done.
C.
ROMWOD
-Complete
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