January 2, 2013
1) Spend 20 min working up to a heavy snatch. Today may or may not be a PR. If you are feeling good, go for it. Otherwise stay around 80% and work bar speed and technique.
2) Snatch Pulls
5 sets x 3 reps @ 110% 1RM snatch
3) Complete for time:
50 kettlebell swings (24/16kg)
30 goblet squats (24/16kg)
50 pull ups
Run 800m
Snatch: PR’d with 200 lbs today. Missed 205 several times but will get it soon.
Metcon: 8:28. very fun workout
Atlas balls: played around with these.
Great morning at CFA—good to get back into the routine.
Snatch: Missed 220 a few times, will get it though
Metcon: 9:30, I suck at 800m runs.
Outstanding work gentlemen!!! Coach WIlliam’s programming is spot on! Keep it up!
Squat snatch 105!!
Wod 10:35, I had a hard time with the pull ups today.
Snatch 70 lbs …still suffering overhead mobility issues squat. Working on it…
WOD 11:08 ..with 50 goblet squats. Need to work on pull up speed.