Custom CrossFit Programming: Monday, 11/24/14

A. Power Snatch, 60%x3, 65%x3, 70%x2, 75%x2, 80% x 2 x 2, rest 2min
43×3
43×3
53×2
53×2
63×2
63×2
Went a little higher with my weights than the percentages given since I was doing power snatches. Learned to breathe out a tiny bit to release some air before the lift so that I’m not making myself dizzy. This was something completely new for me to practice but worked well.


B. Snatch Pull, 5 x 2, rest 2min
83×2
93×2
103×2
113×2
123×2 – Felt dizzy/tired for the last two sets.


C. HBBS @ 30X1, 5 x 3, rest 3-4min
Skipped this and did PT exercises instead.


EMOM 12
1. HSPU Negative x 2-3
3 reps, 2 reps (saw stars after first one), 3 reps, 3 reps

2. FC 40 yards, tough
44# KB. Wanted to do 53# but it was too tiring for me after trying it out.

3. AD – 45sec @ 90%
47 cal total

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