0530 Potomac – Oly Lifts Week 9 Day 1

11Aug11

The folks over at CrossFit Cork. If I lived in Ireland, I would join these guys. A great vibe and awesome people.
Thanks all for making me feel so welcome! I had an absolute blast. It was an honor to work out with you.
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This is a compressed schedule (again) with modifications.

1st day back to the gym and doing a very technical move while mildly jet lagged is not such a great idea.
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Pre-WOD
5 minutes double-unders + running man. Best: 24 DU, 66 running man

6 rounds
3 snatch – rounds 1-3 12#. rounds 4-6 35#
3 good mornings – rounds 1-3 12#, rounds 4-6 35#
3 hspu negatives 1 45# plate + abmat. Went lower than usual because my forearm / elbow area was still sore from Monday. Went well.

WOD
Snatch
35(2 – missed, and somehow had enough core/arm strength to not throw the empty barbell on the ground. Amazing)
55(3) – Brian did some thinking while I was away and changed my setup to full squat then tension. That helps keep my chest up (a big problem). Since I was having issues with the lighter snatches, I decided to drop weight and get back on the template next week as I tried to groove form.
32(3) – 32(3) – 42(3) – 42(3) -42(3)

Snatch Balance
42(2) – 42(2) – 52(2) – 52(2)

Snatch pull – focused on new setup + explosiveness. Drop from top. Didn’t feel very explosive today.
65(2) – 90(2) – 90(2) – 90(2) – 90(2)

Snatch Deadlift – focused on new setup + keeping chest up and butt down. Drop from top.
95(2) – 95(2) – 95(2) – 95(2)

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