Snatchtastic
warmup:
Hang power snatch to 95#
workout:
Crossfit WOD 080603
10x1 Hang Power Snatch
SS: 85,90,95,100,105,110(f), 5x105
KL:85,90,95,100,105,110,115(f),105,2x105 (f,f) (aggravated previous wrist injury)
cooldown:
3 rounds
10 box jumps (1st round 1', 2nd round 2', 3rd round 3')
40m walking lunges
40m sprint
Whew, HP snatches are rough. Never really done them outside of the Bergener warm-up, and doing them with weight kind of sucks. I actually warmed up to 95#, and then started the workout at 105#. I did two muscle snatches and then I couldn't get the bar up at 95# even. I had basically forgotten how to use my legs so I just started over at 85.
The cooldown was pretty fun because somehow pylo boxes of varying size got left on the roof so Kenway and I decided to take advantage of that. Legs are going to be so fried tomorrow.
... fried chicken legs sounds so good right now...
4 comments:
Yeah, technique was all over the place today, a lot of pressing the weight up and not locking the arms out early. Retweaked my left wrist today and - probably wisely - bailed out of the last few reps.
Scottle, I think the last plyo box was less than 3 ft, maybe 30"?
Real plyo boxes? Cool!
Steel framed cubes with a nice cushy nonslip foam top...
Yeah! It was totally awesome. I was just happy to have something for the box jumps, but then they came in three sizes too, which was totally awesome
The biggest box may have been shy of 3', I had just assumed since the first and second seemed to be about 1 and 2 ft respectively
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