Crossfit Armoury - February 5, 2018: Olympic Total; WOD - 10 Min AMRAP - Thrusters, Bar Facing Burpees, Double Unders

Monday; February 5, 2018 @ Crossfit Armoury - West

Today's Coach:  Jason R.

My Thoughts:
Here is my once in a blue moon Crossfit class, and to top it off; I'm attending the 6 am class.
I also plan to attend the Olympic lifting class tonight at 7 PM.  Crazy, eh?   Sometimes, I'm full of energy and can't sleep before work (rare, as rare as it is latey doing Crossfit -- :o)  

Warm-Up;
It's been a while since I've done a turkish get-up.  I had to switch kettlebell twice to find a lighter version.  Otherwise, the turkish get-up became a grounded experience.  Cossack squat per leg was interesting.

Using a standard empty barbell, we warm-up with a round of each of the movement.  I went with 3 reps for each.

STRENGTH;  - Olympic Total
We had 20 minutes to establish our Max weight in the Snatch, and the Clean & Jerk.  Score was the total weight.   Hmm, this might had something to do with doing a Crossfit Class.   Olympic lifting in a crossfit class!?!   I can't lie, yes; this was the reason I wanted to do a class.  Plus I wanted to haven energy to recovery for my oly.   I figure 12 hours is enough, if only I didn't have to work and I could sleep.  The dream....

Splitting the movement into 10 minute chunk was the only way I could do this.  And I ended up hitting my normal training weight and percentage (~85%).   135 lb for the Snatch and 185 lb for the C&J.   The 185 lb C&J was not as tight as I wanted but I kept in mind that we also have a WOD today.  Perhaps that is not the best way of approach.

WOD Warm-up;
Stripped all the weights off the barbell and performed the 10 thrusters.  Watch and listen to coach explaining the new Burpee standard.   Brough my skipping rope and spun it 40 times with me in there somewhere....

WOD;

A nice 10 minute AMRAP which I ended up scaling the weight and the skipping.  Still doing single unders for skipping and adjusted the weight to 95 lb.  Managed to complete two round + 15.   The bar facing burpee was what killed me.   Price I pay for not doing Crossfit regularly.

Misc:
Gonna be a busy month....

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 10 Minutes:
 30 second FLR on Rings

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

Hashtags for the day:  #rebuild #tobefitby50