Only got 3 hours of sleep at the most last night. Feeling pretty gassed today and my hamstrings are definitely feeling it from the deadlifts yesterday. Headed out into the garage around 9AM to get this one done from Street Parking.
3×3 min AMRAP with a minute rest in between:
- 6 Power Snatch (75#)
- 9 Pull-ups
- 12 Box Jump Overs (24″)
The suggested pace was 1 minute per round on this one, which I found very quick. Despite doing all of the pull-ups unbroken and consistently moving on the others, I only managed 7+3. I was through 2+8 on the first round. 4+11 on the second.
I thought my back might be a little tight from the deadlifts going into the power snatches, but it was fine probably due to the light weight.
Did some bro lifting afterwards.
E2M for 10 minutes:
- 8 Bent Over Row (125#)
- 10 Strict Press (75#)
Then, E2M for 8 minutes:
- 12 Banded Lat Pulldowns (orange band)
- 12 Front Raise (25# plate)
32 today and it feels great! Still pretty sore from Barbara, but I headed in for the 8AM class.
Power Snatch* – 3-3-3
Worked up to some moderately heavy touch-n-go snatches. I worked up 95, 115, 135, which were the three weights I was planning to use during the workout.
15 minute AMRAP:
- 3/2/1 Power Snatch
- 10/8 Cal Bike
- 20 Unbroken Double Unders
Min 0-5: 3 reps at 95#
Min 5-10: 2 reps at 115#
Min 11-15: 1 rep at 135#
Finished a total of 8+22.
Dropped into the 8AM class for “Power Plus Amanda.” I didn’t log the last time I did this workout, but I had scaled the weight to #115 on the Snatch so I repeated that this time around.
Power Plus Amanda
11, 9, 7, 5 reps for time of:
- Power Snatch (#135 -> #115)
- Bar Muscle-up
Pretty stoked to knock 1:00 off my time!
For Total Time:
10 Power Snatches (95/65)
12 Bar Facing Burpees
-Rest 3 Min-
10 Bar Muscle Ups
12 Bar Facing Burpees
Time: 15:32 Rx
I was through the first set of Snatches and burpees at 4:25. Slower than during the Open!
First day of May! Off to the races with some heavy snatches.
20 minutes to build to a 1RM snatch.
I built up pretty slowly going 95, 115, 125, 135. Eventually, I hit 145. After several failed attempts, I finally hit 155 for a new PR. Really excited about that!
10, 9, 8…1 Power Snatch (95#)*
*After each round, do 5 strict pull-ups and a 50m run.
Time: 12:02 Rx
Went to the 8AM class to start my day off right. We started with some heavier snatching.
15 Min to build up to 5 rep touch-and-go Power Snatch
I worked up 75, 95, 105, 115. 115 didn’t feel too bad at all. I worked with Spence a bit on my footwork, which meant turning my toes out slightly to balance out my feet more during the pull.
Then, we hit:
10 Min AMRAP
100 M Run
10 Power Snatch (95/65)
I broke the snatches from the very beginning into 6/4, which might have been too conservative. Ended with 6+5 Rx.
CrossFit Open 19.3
10 Snatch (95/65)
12 Bar-Facing Burpess
Rest 3 mins
10 Bar Muscle-ups
12 Bar-Facing Burpees
12 min timecap
I finished the first section in 3:50 so I had roughly 5:10 to complete the second section. I ended up getting through 2 rounds even for a total score of 110 Rx.
We started up with 12 minutes working up to a 3 rep max power snatch. I worked up 85, 95, 115, 135.
10 min AMRAP:
2, 4, 6, 8….Power Snatch (95#)
*20 Double Unders following each set of snatches
I made it 10 into the round of 16 for a total score of 14+10 Rx.
Joined the noon class today for some snatches. We started with some sets of 2 on Power Snatch.
Every 1:30 for 7 sets: 2 Power Snatch
I worked up to 135#. It didn’t feel nearly as good as 115# did.
Then, we did Isabel:
30 Snatches for time
Time: 3:55 (115#)
Damn. Previous time was 3:43. I don’t think I pushed it nearly hard enough.
3 Rounds for time:
10 Power snatch (135lbs/95lbs)
75 Double unders
*2:00 Rest between rounds
I scaled this down to 115#. Got the first two rounds unbroken and then went 7/3 on the final round. Time was 9:14.
*At a moderate pace
5 Deficit push-ups (4″/3″)
10 Ring rows
I made it through about 4.5 rounds while putting weights away.