So, I listen to my music on Spotify. And I have to tell ya, I had no idea that it shared your playlists and all that shit with people on Facebook. Kinda awkward… especially when you’re someone like me, and doesn’t listen to much of a variety of music. I’m talking gangsta rap, Eminem, and maybe some random country and N*Sync in there every now and again. Also, I like to listen to songs 10 times in a row. EMBARRASSING! Oh well. So, I remember on Saturday I was saying that I felt super slow and kinda crappy… well, today’s snatch session was no different. My elbow has been bothering me and my catch position has felt painful and shaky. On top of that, my motivation today was in the negative numbers. I can’t lie to you guys when I say this….. 90% of training days suck. That’s just the way it is. It’s not a joy to me to spend 3+ hours hitting all of the numbers I need to and get done what needs to be done. But that’s the nature of this beast, and it somehow keeps me sane.

3-Position Snatch (Floor, Below Knee, Mid knee)– 60%, 65%, 70%, 75% x 3 sets (3 sets each percentage for a total of 12 sets…. UGH!)

You can tell how I lean to one side because of my elbow hurting. Sigh….. Snatching is hard. 

Snatch Pull: 110% 3 reps x 2 sets, 115% 3 reps x 2 sets

Back Squat: 75% 5 reps x 5 sets

Push Press: 75% 5 sets x 5 reps

3 Rounds, Not for Time:

10 GHD Back Extensions holding 25# plate

10 GHD Situps with 14# wall ball (must tap floor)

Reverse Hyperextensions: 3 sets x 15 reps + 20# added

“WOD” : 

Four Sets:

25 kettlebell swings- Rest 1 Minute in between sets

I used a 70# kettlebell and went unbroken for all 4 sets. Gotta say… it was actually hard and I was panting like a wild animal! It looks easy on paper…. but, it wouldn’t be Crossfitty if it looked easy and didn’t actually end up sucking. This is probably the most conditioning I’ve done in a few weeks, and boy did I feel it!


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