12/1/18

Today fucked me up. This was tough training... probably was too much volume in one session... but pushed through everything. This was a huge mental grind. It is rough getting back into crossfit shape after the weightlifting cycle. I am going to use the thruster/muscle-up/snatch workout as a new measure of my fitness for ring muscle-ups... it was a great test.

A.
5 RFT (14 min time-cap):
50 Double-Unders
50ft Handstand Walk

-4 Rounds ... good practice, went through this methodically and tried to get segments of 25 feet unbroken.

B.
Every :90 for 15:00 minutes (10 sets):
2 Position Snatch (1 Hang Snatch + 1 Snatch)
*Work up to weight you feel fast at and can maintain good technique. Don't go over 78% (195#) of your snatch.

-Went 145# x 2 sets, 165# x 2 sets, 175# x 2 sets, 185# x 2 sets, 195# x 2 sets ... just worked speed and position, did not push the loading here.

C.
Snatch Pull (3x3)
*80-90% of 1RM. Work on your positions.

-Across at 225# (90%)

D.
Snatch Grip Deadlift (3x3)
*105% + of 1RM

-Across at 275# (105%)

E.
On a running clock:

3 rounds for time of (18 min cap):
7 Thrusters (165/110#)
15 Ring Muscle-ups
10 Power Snatch (165/110#)

at 20:00...

2000m Row

at 30:00...

3 RFT (8 minute cap):
12 Strict HSPU
10 Burpee Box Jump Overs (30/24")

at 40:00...

2000m Row

at 50:00....

3 RFT:
10 Back-Rack Lunges (165/110#)
20 DB Hang Clean and Jerk (10 right, 10 left with 50/35#)

-Result =

-2 Rounds + 7 Muscle-ups (went 9/6 and then 5/5/4/1 and then 4/3 on muscle-ups)
-8:11
-2 Rounds + 11 SHSPU
-8:23
-6:00-ish? don't remember my exact time on the last part.

F.
ROMWOD

-Complete