Went after a short, intense one today. This little line-up was from OPT's (James Fitzgerald) website, one of CrossFit's elite. Not only is he an amazing specimen, he's legit when it comes to programming exercise and performance. So, every once and a while, we give his stuff a go. Today's workout consisted of two very short wods separated by a 5 minute rest. Looked as follows:
Perform 7 rounds of the following complex with 95# afap:
-1 x power snatch
-1 x snatch balance
-1 x ohd squat
-1 x hang squat snatch
time=1:15
5 minutes rest, then-
Perform as many reps as possible in 3 minutes of:
-3 x pullups, chest to bar
-3 x burpees
score=47
The snatch complex was right in my wheel house. I never even lost my hook grip. The only way I could've done this one faster is with smoother transitions between a few of the movements. As for the pulls and burpees, I think I did more than this but I lost count towards the end and when in doubt, most honorable to guess low. I never really stopped during this one either but the pulls got slow during that third minute. Overall, a nice short burst today. Fairly light, but good intensity. I'll get after one more session tomorrow before taking a couple days off for Christmas. Stay tuned.
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