Monday 9-27 pm

crossfit ignite pm class
raining.
wanted to hit this up and work on some movements. good crew at 5. digging it.

warm up
run 400m
30 squats
30 push ups
20 mtn climbers

3 rounds
3 hand power snatch
3 overhead squats
3 snatch balance
65
85
85
115
started light to work form. repeated the 85 set to get some hang power snatch practice and snatch balance practice in.
went up to 115 to fend off the demons from that workout last week which crushed me.
felt much better at 115. smoother. dropping under the bar. not muscling it up.
this was exactly what i needed to work on.

met-con
amrap 20mins
push-up to failure hands off at botom
run 200m
13.5 rounds

did over 30 p/u's first round
did 25+ second round
then started doing 15
then 13
last round was maybe 15 lost count
shoulders smoked.

good deal.
had to boogie. errands and then home.