Casco Bay

So I went down to Casco Bay this morning and Coach Randy let me program the WOD for the gym. Pretty nice of him and gave me a little relief as I always get a little nervous going to other CrossFit’s when I don’t know what I will be doing.
I went through my usual mobility warmup and did my own strength work and continued with my Snatch work.

Snatch experiment day 9
10 @ 45
5 @ 95
3 @ 135
1 @ 155
5 x 1 @ 165 – felt really good today

WOD
10-9-8-7-6-5-4-3-2-1
Clean + Jerk @ 50% 1 RM = 135
In between each set of C+J complete 2 rounds of Cindy (5 pullups, 10 pushups, 15 squats)
= 29:22

This was a lot harder than I was expecting. I had planned initially on making the WOD around the 15min mark but never actually looked at the workload. 20 rounds of cindy and 55 clean + jerks (basically double grace)
Even though it was a really good workout I think it was a bit long for some people and Randy even said to me afterwards he was going to scale it to 1 round of Cindy for the remaining classes of the day.
I kind of felt like a noob for my error in programming but whatever. Its all experience and I guess I would prefer a workout to be too difficult rather than too easy.

little bit of stretching + foam rolling for cool down.

 

john

 

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