Mon March 15th

 Sleep: less than 7 hours (6:40) but recovery is 83%

Mood: feeling good! Excited to get back to full training yay pull ups and snatches!

Stress: just had a new student start under me today at work so that’ll be an adjustment but he does CrossFit so we get along great 😂


A. Hang Snatch + Low Hang Snatch + OHS; 6 complexes; rest 1 min b/t sets

Worked up to 85 and felt a little strain on the shoulder at 85 so went back down to 75. Attached a video of form since it’s been a minute 🥲. Let me know what I can improve upon!

I feel like I’m not pulling the bar in well and rushing into triple extension and therefore missing triple extension.

https://youtube.com/shorts/IcWiHeS0A_w


B. Close Grip OHS @ 3311: 5 reps x 3-5 sets; rest as needed - strong positions, not a 5RM - keep it moderate

The close grip made these TOUGH. I only did 55# I was messing around with positioning on the first couple reps each time. I find myself very toe weight heavy so I had to actively think about sitting back & looking up I look down sometimes 🤦🏽‍♀️

The left shoulder started fatiguing under load around rep 3 each set. Not painful but uncomfortable.

Only did 3 sets  didn’t want to push it.


C. EMOM x 10:
Min 1: 5 FRONT Squats @ 65-70% 
Min 2: 3 TnG PC + 3 S2O @ 65-70% 

These were a lot harder than I anticipated. I did 115 for the front squats & 85 for the second part because I wasn’t comfortable going S2O for 3 at a heavier weight yet! 

7 Rounds for Time: 
12 GHDSUs 
12 Alt Db Snatch @ 35lbs 
8 Pull-ups 

Scaled the DB to 25 due to: intense out of shapeness and personal nervousness this might be a lot tomorrow on my shoulder. Also tried a couple pull ups and it did not feel great which really sucks. Makes me nervous for the open workouts to come. I did really low ring rows instead. I did 4 pull ups and it made my shoulder really achy. Did it in 14:05 and have a gnarly headache from the GHDs 🥴

1min Row @ hard effort 
1min Easy Run Recovery 
x6 sets 

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