Crossfit Armoury - July 28, 2017: Power snatch, Squat Snatch; WOD: 10 Rnds - Toes to Bar, Sled Push

WOD:  Heavy Sled Push + Toes to Bar

Friday; July 28, 2017 @ Crossfit Armoury - West

:0-10
Warm-Up:

Walkthrough EMOM:

EMOM for 8 Minutes:
Minute 1:  3 Sotts Press + 3 Snatch Balance
Minute 2:  4 Squat Snatch

:10-15
STRENGTH:

Work up to 75% 1 RM Snatch of the follow complex:
1 Power Snatch
1 Squat Snatch

:15-25
EMOM for 10 Minutes:
1 Round of Above complex

:30-35
WOD Warm-Up:  

Walkthrough Toe to Bar
10 Beat Swings, 5 Toes to bar
Test Sled Push

:35-55
WOD:  

10 Rounds for Time:
10 Toes to Bar
1 Sled Push @ (Sled + 180 / 100)


Today's Coach:  Jason R.

My Thoughts:
Decided to challenge myself and do 5 classes this week.  I did take yesterday off, I guess I need to see how my body holds up to doing 5 classes.  I opted to come to the 7 am class, namely because I slept in.  The other thing was the desired to do Sled Push.  I love sled pushes, and I love the olympic lifting.   Mentally, love it; but my body is saying other things to me now.

Warm-Up;
Coach demoed the Sotts press and Snatch balance, and reviewed the Squat snatch.  Most of us grab a wooden dowel, along with an empty barbell.  Some grab a training bar.  I opted to stick to the first two.   Did two rounds with the wooden dowel, and then switch to the empty barbell for the rest of the time.

STRENGTH;
I worked up to and ended using 95 lb as the weight for my complex:  1 Power Snatch and 1 Squat snatch.    The calculated weight is 101.25 lb; decided to scale down instead of scaling up to 105 lb.  Again, the body is not agreeing with me to use the 105 lb.  Really feeling it; thus I suspect that next week will be back to the 4 classes a week.
Worked thru the EMOM for 10 minutes with the weight above.   It was uneventful.  I took my time and focus on what I had learned from my Olympic lifting class, focusing on the technique.   Surprisingly, it was a bit easier than I remember.

WOD Warm-up;
Put away the plates and barbell; and swap them for a sled that was loaded with the weights (180 lb + sled [103 lb]) from the 6 am class.   Still don't have Toes to Bar, thus scaled it and did knees to elbow height.  Worked on doing 10 beat swings.

WOD;

I had partner with Jordan as we would line up at the opposite end of the box.  This way, when he or I finish.  We would only have to push to the opposite end, walk back to the other end of the rig to do the Toes to Bar.
I don't know what happen on this WOD, I felt pretty strong with my core and my legs; I was able to get a head of Jordan twice, going down to his end to push the sled to my end.   In the end, I did this twice to him.  
Maybe it was the extra hour of sleep I got yesterday or just the way it was.  I finished this WOD in pretty good time, well at least I was happy with it.

It's a great WOD, when you leave Sweat Angels on the floor
Sled [103 lb] + 180 lb (men) / 100 lb (women)

Misc:
Seemingly that I was here today, I decided to again work on my Olympic lifting homework.  More Push Jerk while in a Split Jerk position.  Paid a little be more attention and did 5 sets, 3 reps each as opposed to the incorrect 5x5 I did the other day.   I bumped the weight to 95 lbs from the previous 75 lb.

Extra credit; also known as extra programming for the likes.   In case you find that the WOD was not enough, or you are looking on increasing your skills, strength for an upcoming competition.  This little nugget is the thing for you!   Coaches are on-site and can be asked for assistance if there is a movement you don't understand.  They will also provide some guidance if you are doing it wrong.
Usually, the extra credit is performed after the class.   And more than likely, there will be others from the class who will want to do it.   This is definitely another way to get to know the other members at your box.

EMOM for 12 Minutes:
 Minute 1: 10 Hollow Body Rocks
 Minute 2: 5 GHD Sit-ups
 Minute 3: :10 L-Sit on Rings

Remember to stay consistent in your training and tackle one WOD at a time!!

Hashtags for the day:  #rebuild #tobefitby50