1/08/20

Today was a great workout... it was much more of a traditional Crossfit training session... but programmed well and very thorough. Got some great intensity out of this and enjoyed myself. Looking forward to hitting it hard again tomorrow. 

Warmup: 
10mins @ 75% effort (breathe and move)
10/8 Calories Assault Bike
8 Bodyweight Drop Lunge 2-4" step
4 Single Arm KB Snatch R
4 Single Arm KB Snatch L

+

3-4mins Upper and Lower Body Mobility
1min Overhead Squat With Thoracic Mobilization x 2-3 sets

-Complete, used a 53# for the lunges 

A) Snatch Complex

2 Slow Pull Snatch High Pull
1 Muscle Snatch
1 Segment PS
rest 90-120sec x 4 sets

-135#, 145#, 155#, 165# (failed the muscle-snatch at 165#) 

B) Back Squat

Speed Based - 10X1; 6,6,6,6; rest 2-3mins
*Focus has to remain on moving the bar fast today! Do not go heavy to the point of the bar slowing down. Remember that Friday is our heavier squat day.

-275#, 300#, 315#, 315# ... felt very strong

C) Plate Load Pistol Eccentrics

4111; 3-5/leg x 3 sets rest 60sec between legs

-Complete, sets of 4 each leg, used a 25# plate ... rough tempo 

D) 4 Rounds for Time

10 Hang Power Snatch 115/75lbs
6 Burpee Box Jump Overs 24/20"
12 Toes to Bar
Assault Bike 16/14 Calories

*Attempting still to increase your pace as you go on each round. being sure to pace from the beginning

-Unbroken, took about 13-14 minutes ... didn't get an exact time, but overall enjoyed this and just tried to get as much intensity as possible. Very "Crossfitty" 

E) ROMWOD

-Complete