240# Snatch

Workout of the Day

WOD 1 – in the morning…

Slow strength handstand pushups 5 x 5 (wall-facing)

WOD 2 – in the afternoon…

Snatch 1, 1, 1, 1, 1, 1, 1

1 Back Squat every minute on the minute @ 90% 1RM until failure tom complete. 10 minute cap.

Pegboard, 5 ascents

WOD 3 – in the evening…

500 meter row for time

5 rounds of:

10 ring dips

20 hollow rocks

PR Day!!!!! It’s been a very long while since I loaded up the bar and went for a record on snatch, so needless to say I was excited about today. Also a little curious to see if my method of training has produced any tangible results. My report is this: weight feels light when you’re used to lifting a lot of it. I pr’d my snatch by 5.5 lbs today, moving up to 240.5. So pumped about this I can’t contain myself. Then I did my emotm back squat set at 403#, 20 lbs over what my current max dictates. This can only mean one thing: my back squat max has gone up. Not sure when I will test this next, but I’m hoping for something in the neighborhood of 440-450#.

Everything else I did today was merely a shadow compared to the strength session. Tomorrow I am off to Wales to rejoin my good friends Ross and Dan for a weekend of exploration and fitness in the UK. On the docket are the dunes along the coast, the confines of Dragon CrossFit, and an empty 70,000 seat stadium. SICK is an understatement.