Monday CrossFit

Another week at the gym. Who will I see this morning?

General Warm Up
2 rounds
10 PVC pass throughs
10 PVC overhead squats
5/5 windmills
0:30/0:30 side plank with reach through

Skill and Build Up
Power Snatch + Push Jerk Progression (45# bar)
3 snatch lands
3 jerk lands
3 elbows high to power snatch
3 tall jerk
3 high hang power snatch
3 pause push jerk
3 power snatch
3 push jerk
*perform all with empty bar or PVC

Build Up
3 Rounds (since I was using a 45# bar decided to leave it at that to see if I could get close to doing the correct amount of reps each time)
2 position power snatch
3 push jerks
3 bar-facing burpees

Workout (15:00)
for time
3 rounds 45# bar
9 power snatch (135lbs/95lb) (9, 9, 9)
15 push jerks (135lbs/95lb) (15, 15, 12)
21 bar-facing burpees (15, 12, 12)
*compare to 1/22/19

Cool Down
3:00 bike, row, walk, or jump rope (row)
30 PVC pass throughs

This was tough but I decided to try using a 45# bar since that is what I have at home.

Good workout to begin the week.
Off to shower and head to work. Hope everyone has a good day! See you tomorrow!

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