CrossFit Isabel

Tuesday, June 30, 2015

Coach Kyle

(6AM) Heather, Kris, T$$$, Matt, Nick and me

Warm Up

200M Run, 6 Samson Complex, DROM, 10 Passthrough, 10 OH Squat (PVC), 10 OH Squat (45#).  DROM – neck side to side, neck forward back, neck rotate both directions, roll shoulders forward back, roll wrists, hands up then down, push hips out in both directions, roll knees both directions, roll both ankles.

Burgener Warm Up

3 repetitions of each of the following movements:  Snatch Pull, Snatch High Pull, Muscle Snatch, Jump and Land, High Hang Snatch (2” dip), Hang Snatch (4” dip), Low Hang Snatch (6” dip).

Power Snatch (EMOM for 6 minutes)

2x45#, 2x55#, 2x65#

Isabel (Time)

For Time:  30 Snatches (135#/95#)

I used 55# for this workout and felt pretty good about the effort.  I finished in 3:59 and that forced me to consider whether I should have gone heavier.  Coach Kyle reinforced that 55# was probably the right weight for me.  When resetting, I had to be reminded to get my hips at the right height with a  neutral back.