Warm-up:
dynamic stretching

3x5 front squat (45x5x2, 85x5, 125x3, 165x2 then 185/190/195[f3] x5)
1x15 low-bar back squat (145)

3x30s pinch-grip plate hold (45 each hand)

Crossfit WOD 091106
Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps (subbed 85#)
10 Push-ups

KL: 5 rounds

3x5 L-pullups

Still trying to recover from this vague flu-like illness. Tough day today: front squats felt heavy, went too high on the weight for not having done them in ages. Leg drive felt good, need to work on the balance and breathing. Back off next time to 180/185/190.

Snatch/push-up workout was killer. In my non-caffeinated daze, I loaded up 85# instead of 65# (and only realized it right now). Was quite the slog, with better form - and the proper weight - on the power snatches should be able to get a few more rounds easily. Great workout though, HR in the mid 150s at the end - Brian, you would kill this one...

Eric dropped by as I was leaving, and I hung around a bit to watch him play around with cleans. We worked a bit on his body positioning - mostly on keeping lumbar extension. OHS/front squats/goblet squats should help.