Crossfit Armoury - August 18 , 2017: Squat Snatch, Snatch Balance; WOD - OHS, Bar Muscle Up, Heavy Sled Push

Friday; August 18, 2017 @ Crossfit Armoury - West
(courtesy of CFA pic)

:0-10
Warm-Up:

Walkthrough EMOM:

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

:10-20
STRENGTH:

Work up to 80% 1 RM Snatch of the following complex:
1 Squat Snatch
1 Snatch Balance

:20-30
EMOM for 10 Minutes:
1 Round of Above Complex

:35-40
WOD Warm-Up:  

Test WOD weight for Overhead Squats
Walkthrough Bar Muscle Up Progression (substitute:  Inverted Chest to Bar 
  Row + Barbell Pushups)

:40-55
WOD:  

10 - 8 - 6 - 4 - 2 :
Overhead Squats @ M: 155 lb / W: 105 lb
Bar Muscle Ups
1 Sled Push after each Round @ SLED [103 lb] + M: 225 lb / W: 125 lb


Today's Coach:  Lance Westgate

My Thoughts:
Today; did the 6 PM class instead of the normal 6 am class I usually do.  Woke up at 6:10 am (obviously, my body needed the sleep).   7 AM comes rolling by, and I opted I would take my time and get ready for work.   Will try for a noon or late evening class.    Attempts to get away at lunch, and attempts to get away early from work failed.  Thus, I decided instead of throwing in the towel; I would just goto the last class of the day for Friday.

Warm-Up;
Familiar type of movements used in olympic lifting and as well as in class.   Used a wooden dowel for all eight minutes.

STRENGTH;
Swapped out the wooden dowel for an empty barbell and then slowly started with plates.  I started using 75 lbs and built it from there.   I had pre-calculated that my 80% of 1 RM Snatch works out to be 115 lb.  I used this weight for the 10 minute EMOM.  I felt pretty strong throughout the strength EMOM.

WOD Warm-up;
Had setup the bar and scaled the bar muscle up.  Used a bar at mid height on the rig; used it to do the inverted chest to bar from ground and then do barbell pushup.  I tried 95 lb for overhead squats and failed twice.  So, I had to drop the weight down to 75 lb.  Yah, I'm thinking the EMOM really sapped my shoulder strength.

WOD;

Started with 10 overhead squats, followed by the scaled 10 bar muscle ups, and then 1 sled push @ 225 lb + sled [103 lb] for 50 feet.  This would be repeated in the rep scheme for the remaining in 8 - 6 - 4 - 2 for the first two movements, and only 1 sled push between sets.

Misc:
I opted to skip working on any extra accessory work from Olympic lifting since today strength was working on our 80% of our 1 RM snatch.   I think will come to Mobility tomorrow (Saturday) to help with some stretching and areas (my shoulders) which is already beginning to feel a bit tight.

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 BodyRocks
 Minute 2; 5 GHD Situps
 Minute 3: 10 seconds L-Sit on Rings

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

Hashtags for the day:  #rebuild #tobefitby50