Final day of Week – Friday

Wow -I thought this week seemed awfully long while I was at work but by CrossFit workouts the week seemed to fly by.

General Warm Up
3:00 bike, row, jump rope, or run at easy pace (row)

2 rounds (10# dumbbell)
5/5 windmills
5/5 cross body, dumbbell muscle snatch
5 goblet squats, pause 0:05 at bottom

Skill and Build Up
Snatch Prep
*perform all movements with PVC or empty barbell
10 PVC pass throughs
10 snatch grip push press
5 hang power snatch + overhead squat
5 hang squat snatch
3 squat snatch

Build Up
3 sets 35# barbell + 2.5 + 2.5
1 squat snatch + 3 overhead squats
do 3 box jumps after each set

Workout Part 1
Every 1:30 for 10:30 (7 sets)
1 squat snatch + 3 overhead squats
Set 1: 35# barbell + 2.5 + 2.5 = 40#
Set 2: 35# barbell +5 +5 = 45#
Set 3: 35# barbell + 2.5 + 5 + 2.5 + 5 = 50#
Set 4: 35# barbell +10 + 10 = 55#
Set 5: 35# barbell +10 + 10 = 55#
Set 6: 35# barbell +10 + 10 = 55#
Set 7: 35# barbell +10 + 10 = 55#
I stayed at 55# because it was extremely difficult to do the overhead squats.
It was really all I could do to hold that over my head and attempt a squat.

Workout Part 2
For time
21 – 15 – 9 (15-12-9)
Overhead squat (135/95) (35# barbell)
box jumps (30/24) (16″ – I could only do 1 jump and almost fell on my can…. I know I can do this but for some reason I’m still terrified. A few weeks ago I was able to do them but now I’m stuck at thinking I can’t so I can’t do it. I did do one before I put my box away but it was very difficult. Maybe this is what my goal should be….do a 16″ box jump without even thinking about 🙂 )

Good workout.
I think it’s good that it’s the weekend. I did something to my knee last night stepping on and off the ladder working on getting O’s new room ready to paint. I thought i was fine today but all the way up into my hip was hurting when i did some of the stuff. So, now I think I just need a couple of days off.

Have a great weekend! See you on Monday.

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