Custom CrossFit Programming: Sunday, 9/21/14 (Charm City Throwdown Practice)

A. Work up to heavy single Powersnatch in 12min
33×3
43×3
53×1
58×1
63×1
68×1
73×1 – PR!
78×1 – Lots of pressing.
78×1 – Redo. Little better, but still some pressing.


B. Starting at 65% of A, work up to heavy TnG Double of Powersnatch in 6min
48×2
53×2
58×2
63×2 – Probably could have gone a little heavier.


C. Bar Muscle Up Tech Work
Had no idea this was suppose to happen, but I’m pretty sure it got nixed.
+
In teams of 2, complete for time:
20 CTB PU
80 DU
40 CTB PU
160 DU
Teamed up with Coach Sean to practice for Charm City Throwdown. CTB PU felt weaker than I would have liked – wanted to string more than 4-5 together but it wasn’t happening. Will also need to be better about breaking up double unders into smaller sets and taking longer breaks, as much as I don’t like to. Time was 5:40.
+
10 min rest
+
League Workout
12min AMRAP:
20 Wallballs
200m Run
Wall balls and I are best friends, so I rocked this one! Got 152 reps and the top female score for League WOD #1.

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