Crossfit Armoury - August 20, 2017: Speciality class: Olympic Lifting

Sunday; August 20, 2017 @ Crossfit Armoury - West

Coach: Meaghan B.

Thoughts:
Really feeling it after Friday's strength class.   Even yesterday's mobility didn't help as much. Well; going to do my class and do my best.  If anything, I'll aim for light weight and work on my technique.

Snatch:
Started with some Tall Snatches.   Went with some light weight, 75 lbs and did 3 rounds of 3.  

Exercise; two options. Either work on Drop Snatches or 2 high pulls plus 1 Snatch.  Whatever we choose, we were to do heavy sets of 3.  I opted to work on my high pulls with 1 squat snatch.    My shoulders would be complaining more if I did drop snatches.  

Clean & Jerk:
Warmup called for some Tall Cleans, 3 sets of 3 reps each.  I fell a bit behind on the Snatch work and opted to do just 2 sets of 3 reps.

Exercise called for a slow pull, a 2 second pause above the knee and transition to a 1 hang power clean.  We can then drop the weighted barbell to the ground and then follow up with a 1 squat clean, and 1 Jerk.  The intention is to work up to a heavy set of 3.

Just some weight lying around (165 lb)

I really felt it and was only able to hit 165 lb, for my heavy sets.
Accessory/Homework:
I decided to be unwise (will explain this more) and do some accessory work.  Drop snatches from the rack.   Not a good idea, this even after a short 15 minute break.   I started with 75 lb and got about 2 sets in and decided to call it.  My shoulders were sore and talked to Mo who was doing some personal programming.  He actually suggested that any accessory work after Olympic lifting should not be more olympic lifting.  Do something else, words which I will follow thru.  As seen and felt during my drop snatches.   Not sure where my head was on these accessory work.    Lesson learned.