Custom CrossFit Programming: Monday, 11/10/14

A. Snatch, 60% x 2, 65% x 2, 70% x 2 x 2, rest 90sec (base off of heaviest snatch completed in class thus far)
33×1
43×1
43×2
43×2
43x2x2
My working weights would have been much lower but I needed to put 5# plates on to at least get the barbell off the ground. 43# is a little higher than 70% for me.


B. Snatch Pull, 4 x 2, rest 2min
63×2
73×2
83×2
93×2 – Good weight for me right now.


C. HBBS @ 30X1, 2.2.2, 3 sets, re-rack and rest 20sec b\t 2s, rest 3min b\t sets
33×5
63×5
83×3
103×2.2.2
103×2.2.2
108×2.2.2 – Probably should have stayed at 103# and not pushed it so much. Got a little lightheaded.


5min @ 80% – AD
+
rest\walk 2min
+
5min @ 80%
1 HSPU negative @ 41A1
2 Burpee Kipping Ring Pullups
3 Box Jumps – 24″
6 rounds and 1 HSPU negative
Either jumping down from the kipping ring pullups or box jumps flared up the shin splints in my right leg yet again.
+
rest\walk 2min
+
5min @ 80% – AD
Will keep some kind of measurement for AD next time. Oops.

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