1/06/23

AM Workout (0545)

Hit the class workout this morning... it was fun to lift and do an Open style workout... overall was a tough conditioning piece. 

A.
10 Minutes to Establish a heavy single / 1 RM Snatch for the day 

-95# x 3, 135# x 3, 155# x 2, 175# x 2, 185# x 2, 205# x 1, 215# x 1, 225# x 1 ... this is the heaviest I've snatched since experiencing shoulder pain, overall felt pretty easy for all reps, definitely had a little tightest/positional difficulty with my right shoulder, but glad to hit 225#. 

B.

Open 11.1 / 14.1

AMRAP 10:

30 Double-Under

15 Power Snatch (75/55#) 

-7 Rds (315 reps) ... this is not as solid as my previous scores on this workout ... my best is 395 (8 + 5 snatches) I started breaking up the snatches after the 2nd round and then the last set I actually broke into 5/5/5... definitely lost a lot of time there breaking up the reps... but I am okay with this score given I am just returning to crossfit... it is definitely rough to know that my aerobic capacity / muscular endurance is not what where it used to be, but I'm not in peak crossfit shape. I think with a bit more focus and intensity I could get 8 rounds, but 8+ might be a stretch right now. 

PM Workout (1630)

Added in some conditioning in the afternoon... overall this was tough, but manageable. First two sets were rough, but I felt really warm and good by the third set. Fun interval training. 

A.

12 Rds, with a partner, alternating full rds (6 rds each partner): 

25 Wall-Balls (20/14#)

20/16 Cal Row

10 Overhead Squats (155/105#)

Rest 1:1 with partner 

-Complete, didn't get the exact times for my intervals, but I was fairly consistent around a 2:10-30 each set ... unbroken on all movements, with the row slowing a bit on the later sets. Solid conditioning piece.