10 overhead squats with PVC
10 pullovers with PVC
10 dumbbell snatch (light)
10 hip extensions
In class we focused on, briefly, snatch balance and hang snatch with either a bar or PVC.
EMOTM for 7 rounds of 1 snatch at 90% of 1RM
30 snatches (75#)
WOD #2/Strength #2
CrossFit total (max back squat + max strict press + max deadlift)
Are you kidding? I was spent
I did my 7 rounds of snatch at 135#. I definitely have a mental barrier in getting more than that…
The first WOD I completed in 6:42 and I was GASSED! We went in 2 heats due to the number of folks in class and I was determined to beat some of the guys who started 2 minutes ahead of me – and I did. I plowed through about 20 snatches to start and was stormed through that first row, but the second set of 30 snatches was tough. I smoked the rowing again and I could feel my throat burning when I was done. It was nasty, almost tasted like blood…They talk about hitting a red line and needing to stop once that line is hit or passed, but since I was so focused on beating the guys who got a 2 minute head start I plowed past my red line a few times during the second set of snatches. That’s a good thing – it leads to improvement and I think that is what I have to thank for my throat (which feels fine now).
CrossFit Total: you are supposed to do this when totally fresh so you can max out but I wanted to see if I had improved. I did this on September 5th as it was the CrossFit.com WOD that day. It took me a bit to get going after that first WOD and I knew I could beat my old total of 600 (205# back squat, 160# strict press, 235# deadlidt) even if I was a bit gassed already. I was able to get 225# in my back squat and had to dump 235# when I attempted that weight. I didn’t get to 160# on the press because my chest was beat after 60 power snatches: 155# on the press. Deadlift I was able to pull 255# and my most recent max is 265# but I couldn’t get that much weight today, I was done. Still, I improved my CrossFit total by 35# in just over 2 months and that was after a fast WOD and snatch work. I’ll take it!