Snappy Snatchy

Made it in for the 5:30 class.

Warm-up

  • Crossover Symmetry Activation
  • PVC Pass-thrus
  • 20 PVC Presses
  • Zombie Kicks
  • 30 Jumping Jacks

Strength – Shoulder Press

  • 6×45#
  • 4×95
  • 2×115
  • 2×135
  • 2×155
  • 2×165
  • 1×175 (matches PR, failed 2nd rep)
  • 2×172.5 (PR)

I need to just always put on the belt when getting up there. I overextended too much trying to hit that second rep with 175. Put the belt on, dropped down and was able to grind out the PR double. I really wanted that 175 double after hitting 3×170 not too long ago!

Conditioning

8 Rounds

  • 6 Push Presses (95#)
  • 8 Burpees
  • 10 GHD Sit-ups

Longer than expected, but the burpees and GHD sit-ups slow down significantly. Finished in 11:01.

Midline

6 Rounds

  • 20s Bicycle Crunch
  • 10s Rest
  • 20s Plank
  • 10s Rest

Can’t remember the last time I did those crunches. I did the planks on my hands and really tried to lean out forward to get some extra wrist work.

Weightlifting

Asked Alex if he wanted to work up to a quick snatch before he had to coach the next class. Got after it! All into the full squat.

  • 2x3x45#
  • 3×95
  • 3×115
  • 3×135
  • 2×155
  • 1×175
  • 1×185
  • 1×195
  • 1×205
  • Missed 215 twice

Felt great and really snappy. Was really trying to be aggressive with the lockout because that’s where I seem to fail when it gets heavy. On the misses it definitely didn’t have the same feel. My back was feeling it a little bit from that shoulder press too and I can get loose at it gets really heavy. Any day I hit 200 or more is a good day though. Today it just happened to be enough to match my bodyweight. I was going to drop to 185 just to end on a make but I felt a little tweak in my back as I was twisting to put a couple plates away. Called it quits instead of risking it.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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