Custom CrossFit Programming: Monday, 11/3/14

A. 3 Position Snatch – work up to a tough single set in 10min (after warmups)
33×1
43×1
48×1
53×1 – Was a little forward.
53×1 – Better.
58×1 – I like practicing technique at this weight.


B. Snatch Pull, 3 x 3 @ 100% of A.
58×3
58×3
58×3
Super easy.


C. HBBS @ 30X1, 8,6,8,6, rest 2-3min
33×5
53×5
83×8
103×6
93×8
108×6
Though I did nail them, I probably went just a touch too heavy on my sets of 6 since I’ve been told not to push too hard. It felt okay, though – wasn’t forcing anything. Just felt a tiny bit lightheaded afterwards.


6min @ 80%
1-2 Strict Dips
15 UB DU
10cal AD
Three rounds + 7 cals. Got 2 dips each time. Screwed up the DUs on the second round and had to start over. Shin splints in my right leg flared back up after this workout.
+
rest\walk 2min
+
6min @ 80%
1-2 Ring Pullups (kip)
8 Step-ups – 20″
125m Row
Four rounds + three step-ups. I’ve been noticing that step-ups really slow me down nowadays – not sure why. I just can’t get enough speed on them.

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