Monday 27/3/17

New cycle at our box, I am not so happy about it…, less metcons with cardio stuff and barbells, instead more focusing on basic gymnastic work and skills. Not so good for more advanced athletes…, I am still thinking about joining the brute strengths program(after my bad open workout 17.3). But if I do so, I kinda have to train on my own, stick with the plan and also find times to do so, open gym is not so flexible with my working schedule. On the other hand, there are a couple of free spaces also after 5pm because bodyweight will take place outdoor during spring, summer and early fall.

Warm-up
wrist prep

each position
20sec rock back and forth and/or side to side
palm down first, then backhand
fingers pointing back, out, for and inwards

Snatch position play
1. set up
2. hang
3. high hang
4. snatch pull
5. overhead squat
6. stand up weight overhead

Metcon (No Measure) 5x40sec work, 20sec rest
russian push up
renegade row
bulgarian spit squats
strict leg raises
seated kb press (on bench)
ring pull ups
waiters walk

Ah and I redid 17.5 because I knew I can do better: 11:07

Weightlifting Class
Snatch

Friday

When I saw the open announcement in the morning I decided to do (at least) partly the wod at my box today. It just kicked right into my face, I do have one big weakness: squat snatch-heavy squat snatch, and this is all the open wod was about… 😦 A sad moment for me…

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.

The snatch is my weakest movement since I started CrossFit…, if you compare my development, everything went up or became easier (some slower but still okay) but not the snatch. I am sooooooooo far behind with this lift, made rarely progress in the last years. I am scared to put weight above my head, I still don’t get the technique, pull too early, not close enough to my body, jump to wide when catching the bar, it is a big issue. My one RM is 50kg which is a joke for the time I’ve been doing CrossFit.

So when the wod was online I knew I am gonna be suck anyways… I decided to do the Friday class instead resting to practice my snatch, chest to bar pull ups and do a light metcon:

Warm-up
Snatch position play
1. set up
2. hang
3. high hang
4. snatch pull
5. overhead squat
6. stand up weight overhead

Weightlifting
Snatch (3×1)
emom 15
1 squat snatch
*increase weight every 3rd min

Metcon e3mom 24
I.
10x 10m shuttle run
2x 10m burpee broad jump

II.
40 du
10 t2b
10 power snatch 35/25

I changed it: did easy pace runs, butterfly chest to bar pull ups (sets of 4 or 5s) and 5-6 power snatches…