1/15/20

This morning was a solid session... enjoy these snatch/back squat/crossfit days the last few weeks. Feeling good and looking forward to training tomorrow. 

Warmup: 

10mins @ 75% effort (breathe and move)
Row 250m
10 Prisoner Tall Kneeling to Standing
5 Kneeling KB Clean R
5 Kneeling KB Clean L

+

2mins Upper Mobility - Bench Shoulder Flexion With Thoracic Mobilization (Lat Pullover)
+
2mins Lower Mobility - Squatting Weighted Ankle Stretch

-Complete

A) Snatch Complex

2 Segment Snatch High Pull
1 Segment Power Snatch
1 Power Snatch
rest 120sec x 4 sets

-Went 176# across ... I was surprised by how difficult this was... lots of time under tension for the posterior chain. 

B) Back Squat

Speed Based - 10X1; 4,4,4,4; 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#, 325#, 335#, 345# ... felt strong 

C) Goblet Box Pistol

30X1; 4-6/leg x 3 sets rest 60sec between legs

-Complete, 35# KB with a 20" box 

D) 3 Rounds for Time

15 Hang Power Cleans 135/95
20/17 Calories Row
15 Dumbbell Thrusters 45/25
20 GHD Sit Ups

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

-12:30 ... unbroken aside from the last set of thrusters which went 7/8 ... overall a fun/short Crossfit workout. 

E) ROMWOD

-Complete