This was a fun workout since I did this workout with one of my gaming friends. He’s been looking for a way to lose weight and I recommended my gym, CrossFit Gof Metgot. He likes the gym and has been consistent with workouts. He’s been doing great and I hope he sticks with it. Another friend has just finished the on ramp and will be starting regular classes soon.The run was broken up into 100 m shuttle runs. We each did five runs and then started on the rest of the movements. We broke up the reps in half. I felt like 10 reps a round would be okay, and would have a good enough time to recover for the next movement. I was able to do the workout Rx and my partner had to scale the handstand push ups and pistols.
The run was different since it was a shuttle and not a straight run. I was able to keep the same pace throughout and recovered just in time for the rest of the workout. I was able to keep a constant pace on the handstand push ups. I did the reps unbroken except for the last set. I took a bit longer on the pistol squats however. I’m not as strong on pistols which caused me to take more time. The row was great. I was able to actively recover and not lose intensity. Our score was 3 rounds + 20 hspu’s + 20 pistol squats.
I’m starting to like snatch complexes. My wrist has been limiting a lot of my overhead work but today it wasn’t too bad. I warmed up light and worked up to a 135 lb. rep. I was limited on time so I didn’t add more weight. Also, 135 lb. is my 1RM for power snatches so I’m not sure if I could have went heavier.
WOD – EMOM for 8 Minutes
5 power snatches at 60% 1RM (85 lb.)
5 lateral burpees over barbell
This workout was going to be tough. I just finished a heavy snatch complex and it had burpees. My main goal was to sustain a high intensity, so I decided to try and finish all the reps before 30 seconds. I didn’t want to go with heavier snatches since I would have rested longer. I was doing well for the first few minutes, finishing the round around 20 seconds. I hit the wall around the fifth minute. I could feel myself slowing down finishing the reps around 25 – 30 seconds. I tried to push through it but I wasn’t able to finish the last round under 30 seconds. I finished at 40 seconds which is not too bad. I was able to sustain a high intensity for most of the workout. I’m happy with my performance.