Today is moving day! CrossFit Newton is relocating to a bigger and better place in Waltham. The move has been long anticipated but at the same time I will miss the old place.
I’ve been semi following mainsite programming for the last week or so (apart from yesterday). I am sticking to a few cycles behind so I can work in my own strength work as I mentioned in a previous post.
Todays workout was a combination of oly lifting and CrossFit. USA Weightlifting and CrossFit have joined forces to create an event which tests an athletes ability to move heavy weight long distances as well as moving your own bodyweight quickly and effectively.
The workout was Snatch 1 rep , Clean + Jerk 1 rep followed by a 10 min AMRAP
5 muscle ups
coach B warmup
PVC pipe drills – working different parts of snatch
10 pwr sn @ 45lbs
5 pwr sn @ 65lbs
5 @ 95lbs
3 @ 135lbs
1 @ 155 , 175 , 185 , 185 , 190
I was pretty happy with 190 today considering I haven’t worked snatches in a few weeks.
Clean + Jerk
some technique with bar
3 @ 135lbs
1 @ 155 , 185 , 205 , 225 , 245
Pretty happy with this today as well. 245 felt really heavy and almost had to press the last bit of the jerk
AMRAP 10 mins
6 squat cleans @ 120lbs
24 double unders
I finished the 5th round with about 3 seconds left so just made it. The squat cleans turned out to be a lot harder than I expected but it was mainly because of being gassed from the double unders. I managed to do the first 3 rounds of pullups unbroken which I was happy with.
It was an awesome workout all round and I could barely breath at the end of it.
stretching for cool down.