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.

Monday 9-20 pm

CFI
hit up crossfit ignite for the 5pm class. was running a little late so had to kind of jump right in as i missed the warm up. no big deal.

overhead squats
sets of 3
95
115
135
135
155
worked up to 155. felt solid. probably had a little more in the tank for those.

met-con
5 rounds
run 200m
10 hang power snatch
10 burpess

used 115 for the hang power snatches.
i was in trouble from the first round. the snatches were bad. little too heavy. bad timing on my part. taking way too long.
i got smoked.
20:50 i think. missed a few in the last round and it took forever. argh.

sometimes your the Louisville slugger, last night i was the ball.

ouch.

good learning experience. need to work on the snatches. really need work from the hang position. have no drive or speed from there.
yuck