Wednesday 3-16 OPT Day 138:
TRAINING:
AM WOD:
A. Muscle Snatch - 3 x 3 @ 80% effort; rest 90 sec
B. Snatch Pulls - 3 x 3 @ 115% max snatch; rest 2:30
+
for time:
5 squat snatch
20 double unders
4 squat snatch
20 double unders
3 squat snatch
20 double unders
2 squat snatch
20 double unders
1 squat snatch
20 double unders
(use 60% of max snatch - full effort in this one)
Training Outcome:
A. 95-115-135-135-145(slight catch on this one)
B. 225-245-245-245
Metcon: 3:53 (130# - 62% of 210#)
Notes: Not sure what the deal is, but I am feeling a bit ran down. My posterior chain felt really fatigued today. Also my quads were giving out by the end of the metcon. I only had one round of DUs UB. Rounds 1, 2, and 5 only had one miss. Round 3 was UB and round 4 was my worst. Broke about 2-3 times.
The squat snatch wasn't too bad, although I was feeling it by the end. I did have a miss on the last round of 1. Quads weren't firing right on the jump...
You going to compete in the Open ??
ReplyDeleteHadn't planned on it. When/where is it?
ReplyDeleteYou're joking, right? :-)
ReplyDeletehttp://games.crossfit.com
It's only the biggest thing going on in the CrossFit world these days. The 1st WOD came out last night and it's described in detail on the site above how to do it and how to get it validated.
It's 6 weeks, 1 workout a week, you have to submit a video or do the workout at an affiliate that's opting in to judge for you so no video is required.
You should do it! You'll kill these WODs, it's what you've been training for.....