Friday CrossFit Finish to Week

I’ve said before and I just don’t get how fast these weeks are flying by!

We’re here for another workout! Not too many today.

General Warm-Up
2 rounds
5 squat with counter-balance
10 bird dog, alternating 0:03 pause at top of each rep
0:30 elbow to hands plank

Skill and Build Up
2 rounds
empty barbell
3 dip and drive
3 muscle snatch
3 power snatch lands
3 high hang power snatch with pause in dip
3 mid-thigh power snatch

Build Up
2 sets
2 hang power snatches

Strength/Power
Every 1:30 for 12:00 (8 sets)
2 hang power snatches
35 + 5 + 5 = 45 lbs
35 + 7.5 + 7.5 = 50 lbs
35 + 10 + 10 = 55 lbs
35 + 10 + 10 = 55 lbs
35 + 12.5 + 12.5 = 60 lbs
35 + 15 + 15 = 65 lbs
35 + 17.5 + 17.5 = 70 lbs
35 + 15 + 15 = 65 lbs

I could tell today is Friday. By the end of the week I have a hard time lifting weight. These were very challenging today. I thought I could PR and do more than 70lbs but I really struggled so I wasn’t going to add anymore weight.

Workout Part 2
10:00 AMRAP
10 dumbbell hang power snatches, right (15lb)
20 heels over kettlebell or dumbbell (db) (I actually could do both feet over – I can’t really lean forward and do it but I did figure out how to do it!!)
10 dumbbell hang power snatches, left (15lb)
40 double unders or 0:30 practice (0:30 practice) (I’m not sure I’ll ever figure out double-unders)
I felt like I could have done more on the dumbbell power snatches but I wanted to actually make it through the workout and didn’t know if I could do very many rounds at 20lbs)

Another tough workout to end the week.
Have a good weekend everyone – see you on Monday.



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