Two a Day

10am
Warm up -
Circuit
Bergenger warm-up with Barbell
-snatch shrug x 10
-snatch shrug elbows out x 10
-muscle snatch x 10
-hang snatch x 10
-snatch balance x 10
-power snatch x 10
3 rounds of:
Glute Ham Back Ext. x 10
Glute Ham Sit-ups x 10

Met. Con.
4 rounds for time:
95# Power Snatch x 7
95# Snatch Balance x 7
95# Overhead Squat x 7

Time: 17:30

This workout kicked my butt, my traps were toast. I intended on doing 7 rounds but felt like if I kept going it would just be torcher on my shoulders and risking injury due to sloppy form. I'm a little bummed, I am going to come back and try the full 7 rounds in 3-4 weeks.

6pm - CS CrossFit class

Warm up
-rushed through the circuit b/c I was late to class
5 burpees

Met. Con.
"300"
25 Pullups
50 Deadlifts (135 lbs )
50 Pushups
50 Box jumps
50 Floor wipers (135 lbs )
50 Kb Clean and Press (16Kg)
25 Pullups

Time 17:49

I was a little hesitant to do this workout after doing the snatch workout earlier, my traps/shoulders were still feeling it. But the 300 workout is not that heavy, just metabolically challenging so I thought it would be ok. I definitely need to improve on this WOD.