Fri, 9 Dec 16
Block 8, Wave 3 - Clean/Assistance II
Long week with a long(er) one ahead. I aced my ther-ex practical on Thursday, but made a couple of stupid positioning errors on my physical agents practical. Today was a long day of class on foot and ankle mobilizations and special tests since one of our teachers had cancelled class last week. This worked better for me though since I was driving up to Pittsburgh that day and would have missed class anyway. I trained at Iron Strong CrossFit today and followed up my raw (and all time) snatch PR from Sunday with a raw clean PR today. Of course, since I wasn't expecting much going into training, I didn't get anything on video. Also (and this always happens when I hit a clean PR) I wanted to turn it into a clean and jerk, but I hadn't warmed up jerks or any overhead movement at all so I stuck with just the clean for today.
Clean
complex x 45
3x95
3x140
3x185
2x225
1x245
1x265
1x285
1x305 - RAW PR
Neutral Grip Pullups/6 Way Shoulder Raises
15xBW/12x10
12xBW/12x10
10xBW/12x10
10xBW
47 total reps of pullups
Reverse Hypers/GHR Situps
2x{15x180/15x45c}
