Back squat -- 5-5-5-5-5 working sets
Metcon: 4 rounds for time
- 6 handstand push ups
- 8 power snatch (95lbs/65)
- 12 star jumps
Back squat: 55-65-70-75-80
Metcon: 13:09 (55lb power snatch)
I took it easy on the back squats for two reasons. One, I haven't actually done that movement in a workout before. And two, it was sets of five. The method of holding the bar felt very awkward to me. I will be doing some research into proper form for that movement.
Side note: I would really like to take an Olympic lifting certification.
Metcon was kind of a grinder. The star jumps killed me, my quads were just giving out as I squatted down to do the next jump. Ack. I rested a little bit too much on the power snatches as well, even though I scaled the weight down a bit so I could get the heart racing with a faster pace.
But I hate to rush myself when I'm doing Oly movements. I don't like to just throw the bar around in a rush to get done, I feel like I'm gonna hurt my back and develop bad habits.
I applied a lot of what I learned my second night at Crossfit KoP, and I was once again glad I had the chance to train with Aimee there. A "tune-up" session, or sessions, with her is definitely on my Christmas list. Side note: It's fun to feel the bar fly up when you get all the little things right on an attempt. :)
Popped out a few pullups post-workout, but not a whole bunch because I was running out of time. Next week I need to get more squeezed in to prep for the Jackie re-test coming up in Nov.