Started the workout today with snatch and clean and jerk. Gotta love some oly work. The snatch is, for whatever reason, probably my favorite lift. Something about lifting a lot of weight from the ground to overhead in one powerfully explosive movement that gets my motor running. I've only been performing full squat snatch for the last few months now. It's a very technical lift and one that demands practice in order to improve. I haven't been practicing as much as I'd like the last few weeks. So today was exciting. I'm looking forward to spending a day or two a week focusing on these lifts.
Snatch-5 x 3 x 3 x 2 x 1 x 1
-5 x 95#
-3 x 135#
-2 x 155#
-2 x 175#
-1 x 185#
-1 x 195#(new pr)
Clean and Jerk-3 x 1 x 1 x 1
-3 x 185
-1 x 205
-1 x 225
-1 x 235
Hit a new pr on the snatch which was great. Still have a long ways to go to get to bw but am hoping to make a lot of progress in the coming months. My clean and jerk felt weak. My max clean is 275 and my max jerk is 275 but combine them as one lift and the numbers seem to fall. It's a very challenging skill. I've haven't worked heavy clean or jerk in over a month. It showed today. I think I could have hit another set at 250 but easy to say, much harder to do. I was wiped. Gonna have to really work hard this month on improving my front squat. It's my achilles heal in this movement.
After the oly work, got after a quick met-con courtesy of the guys at CrossFit Football (these guys just launched this site and programming, it's radical).
You have 1 minute to complete each round. Once the clock starts it does not stop.
1-run 10 yards and back, 1 burpee
2-run 20 yards and back, 2 burpees
3-run 40 yards and back, 4 burpees
4-run 80 yards and back, 8 burpees
5-run 40 yards and back, 4 burpees
6-run 20 yards and back, 2 burpees
7-run 10 yard and back, 1 burpee
This was an intense little wod. Definitely finished that middle round with only about 10 seconds to spare. Next time I do this one, I need to push it a little harder in the shorter rounds.
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