Tuesday 121023

A) Snatch:
2x2 @ 70% - 185#

2x2 @ 80% - 210#

2x1 @ 90% - 240#

2x1 @ 95% - 250#

4x1 @ 80% - 210#

4x1 @ 85% - 225#

- rest 60-90 seconds for the sets through 95%, rest 30 seconds between reps for the final 80% and 85% sets.


B1) 3X5 Snatch First-Pull (stopping at the knees) – heavier than 1RM Snatch (110% +), rest 60 sec. 

-295#

B2) 3X5 Behind the Neck Snatch Grip Push Press – heavier than last week, rest 60 sec.
-210#, 225#, 245#

C) 10 minutes free-standing Handstand practice.

D) For time:

50 KB Swings 32/24kg
-then-
3 rounds of:
50′ HS Walk
15 T2B
-then-
30 KB Swings 32/24kg

=11:38

Everything felt great up to the the HS walks.  I couldn't stay in control, and that slowed me down big time.  

Pre Workout- 5g Beta Alanine, 5g Citrulline Malate, CranLoad from Pure Encapsulations, and 5g of BCAA's

Post Workout: I'm out of SFH protein, so instead I ate a 10oz Steak, 2 medium sweet potatoes, and a coconut water with 10g BCAA's. 

54" Static Start Box Jump at the Rhinos and Unicorns event at CrossFit Unbroken