Fitness - Snatch Technique - WOD - 11/17

This morning I was excited to see an Olympic lift was our focus. The snatch, a great exercise. After that we did a short little 12 minute AMRAP that had even more snatch work.

Focus: Snatch, 5x3, floor to overhead each rep
1x3 - 50 Kg (110.2#)
2x3 - 70 Kg (154.3#)
2x3 - 80 Kg (176.4#)

It felt good to work on these today. Although 80 was a little too easy, I thought it best not to push it and really focus on my form. We don't do these often enough in class, I should really work them in my own time a few times a month.

WOD: partner AMRAP in 12 minutes of:
1 dumbbell snatch/side - 50# dumbbell
2 tuck jumps

Score: 54 rounds
calories burned (focus & WOD): 621

The WOD was an "I go, you go" style with a partner where one partner would do the sequence, then rest while other person would do the sequence. Once through by each partner was one round.

My partner today was an older fellow but we set a blistering pace. We pretty much went non-stop the entire 12 minutes and even picked it up with about 2 minutes left. If you break it down, we were getting more than four rounds per minute. not bad at all.

Extra work: Bench press 5x3, working up in weight
1x5 - 225# (still warming up)
1x3 - 245#
1x3 - 265#
1x3 - 285#
1x3 - 295#
1x3 - 305#

Tabata rowing, push ups:
20 seconds rowing, 10 seconds rest, 20 seconds push ups, 10 seconds rest. Repeat 8 times for 8 total minutes of work.

Calories burned (including bench and tabata work): 417

I wanted to do some bench press work today because it has been ages since I benched. I wanted to see how much i had lost or gained in this area. And I was pleasantly surprised. I haven't benched since I started CrossFit and my bench max is leaps and bounds greater than where it was. Although I had a spotter for safety reasons, He didn't help at all on the last set. I'm not going to say it went up easily, but I was able to control it extremely well. All three reps at 305 were fluid, the same pace, and not jerky at all. I didn't have to bounce them off my chest, they were touch and go. It felt really good to get under some heavy weight on the bench again.

The last little tabata thing was a nice little blast to round out the day. I couldn't be happier in the direction my strength and fitness is moving. It seems that everything is clicking.