Crossfit Armoury - August 1, 2017: Deadlifts; 4 Rnds - Hang Snatches, Double Unders

Patiently waiting in our vehicles for the box to open at 6 am.
It's only 5:55 AM

Tuesday; August 1, 2017 @ Crossfit Armoury - West

:0-10
Warm-Up:

Walkthrough EMOM:

Tabata style, 4 movements, for 8 Minutes:
Reverse T's on stomach
Scap Pushups
Back to Wall W's to Extended Arms
Scap Pull-ups

:10-22
STRENGTH:

Warm up to 70% 1 RM Deadlift

:20-30
Max Reps @ 70%
 Rest 3:00
Max Reps @ 65%
 Rest 3:00
Max Reps @ 60%

:35-40
WOD Warm-Up:  

2 Minute Double Under Practice
Walkthrough Hang Snatch Efficiency
10 Empty Bar Hang Snatches
Load Weight for WOD

:40-55
WOD:  

4 Rounds for Time:

15 Hang Snatches @ 95/ 65
60 Double Unders


Today's Coach:  Jason R.

My Thoughts:
Felt a bit more tight this morning while doing the warm-up, one day rest between Oly and regular class seems to be right for rest. Some days you feel great, some days you don't.
Currently splitting my time up between the speciality class: Olympic lifting and the regular crossfit classes.  

Warm-Up;
Spent 8 minutes going thru the warm up, about 4 rounds for each of the movements. Really felt it on the back against the wall, extending the arms in mimicking a 'W'.  I was having issues and couldn't get my arms flat against the wall that I normally do.  Just tightness in general.  I also felt weak while hanging from the overhead bar on the rig, while working on the Scap pull-up.  I had trouble holding myself up for 8 seconds, while trying to do the scap pull-up.
This deteriorated more on the 3 and 4 round; decreasing 2 to 3 seconds.

STRENGTH;
Using my last week's theoretical max, built up to a 70% max of 205 lb.  My 65 and 60% weight was at 185, and 155 lb.   I probably should had actually worked it out as my 60% would had been 170 lb.  I messed up this one. Again, I wasn't feeling too strong as compared to last week equivalent workout, but with higher percentages.  Reps for each percentage worked out to be 10, 12, 16; respectively.

WOD Warm-up;
Coach had explained the hang snatch efficiency for us and did a walkthrough.
We were to do 10 empty bar hang snatches and then load the appropriate weight.  If we plan to do Rx, we should be able to do one set unbroken.  If not, scale the weight accordingly.  I scaled it and went with 75 lb.  Practice some singles.

WOD;

No double unders, thus its 2x the number for singles.   As per usual, the first two rounds goes off with almost no issues.  Stumbled a few times when starting my skipping on the second round.  Third round, my rest period increased between snatches and skipping.   I actually had to drop the barbell on the third round instead of holding it in the hang.  It was after my 8th rep, that I had to drop.  The last round was a struggle, dropped the bar twice.  I was trying to do 3 sets of 5 reps, but the fatigue started to set in on the upper arms/shoulders.   
Finished the wod in 10 minutes and 36 seconds.  Not even average compared to the rest of the class of the 6 am class.  I need to work on my engine.

Misc:

Everyone rolling out post WOD.  Equipment thrown all over the place.

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.

Accumulate 40 Muscle Ups

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

Hashtags for the day:  #rebuild #tobefitby50