Garage Gym
1300
Warm Up
Foam Roll
Reverse Hyper
Crossover Symmetry
Hip Hammy Flow
PVC Pass Throughs
Abbreviated Burgener
Squat Snatch
5-4-3-2-1 Touch and Go for Load
5x33
4x33
3x39
2x44
1x44 pounds
This felt rough as well as it should have considering how long it has been since I snatched. It still felt good to move and prime the shoulders
Metcon ("Karabel")
10 Rounds for Time:
3 Power Snatch (135/95)
15 Wall Ball Shots (20/14)
I scaled this aggressively and was still taking long pauses between movements. I did 5 rounds with power snatch at 55 pounds and used an 8 pound med ball. I finished in 9:03 and got a poignant reminder that all-round weightlifting, grip, powerlifting and monostructural swim-bike-run is no substitute for intensity.
Programming was from Vintage CrossFit
Pull-up Finisher
EMOM 5
1 strict pull-up
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