Monday, December 23rd, 2013

A. Squat Snatch, 80% x 1 rep x 4 sets, 85% x 1 rep x 2 sets, 90% 1 rep x 2 sets, rest 2-3 minutes between sets.
B. Front Squats @ 20x1, 90%, 1 reps x 6 sets, rest 2-3 minutes between sets.

     - This is the kind of day that makes me want to just walk away from CrossFit. I feel like I'm at a point where I almost never improve at anything and I'm even starting to slide backwards on certain things. Today I was unable to snatch more than 90% of my PR and I made multiple attempts....pathetic!!! To make matters worse I couldn't match my PR (which is over a year old!!!) on my Front Squat! Not sure what I'm doing or where I'm going.


C.  3 Sets of the following @ High Aerobic Effort:
20 Seconds of Hang Power Snatch @ 75/45
rest 10 seconds
20 Seconds Lateral Burpees
rest 10 seconds
20 Seconds of Airdyne
rest 10 seconds
20 Seconds of Wall Balls
rest 10 seconds
+
Rest 4 Minutes
+
3 Sets of the following @ High Aerobic Effort:
20 Seconds of Hang Power Snatch @ 75/45
rest 10 seconds
20 Seconds of Lateral Burpees
rest 10 seconds
20 Seconds of Airdyne
rest 10 seconds
20 Seconds of Wall Balls
rest 10 seconds
+
Rest 4 Minutes
+
6 Minutes of the following @ Moderate Aerobic Effort:
10 Cal Row
10 Burpees
20 Double Unders