Crossfit log for Monday, December 21st

Monday Crossfit.  Rough, of course.

Even the warm up was rough.

It was a sprint chipper of:
- 25 Medicine Ball Cleans
- 20 Wall Balls
- 15 Sit-ups
- 10 Superman Rocks
- 5 Squat Snatches, 75/55 lbs
- 2 Shuttle Runs

I was just about ready to go home after that.

Then we did snatch balance, working up to a one rep max.  I stopped at 135#.  Did it twice because the first one was ugly.

Then 1 rep max overhead squat.  Also did 135# and also did this twice.  Didn't get deep enough on the first one.

Granted my warm up going split snatch balance wasn't quite a OHS warm up like most everybody else, but it was okay.  

Then the WOD, teams of 2,  worked with Dave and Justin shadowed us.

2 rounds for time of:
- 20 Overhead Squats, 115/80#
- 20 Toes-to-bars
- 10 Squat Snatches, 115/80#
- 10 Bar Muscle Ups (scaled to 15 chest to bar pull ups)

I scaled to weight to 95#.  Dave did 85# and Justin did Rx.   Dave was really struggling with the OHS, he stopped at 8, so I did my 8, thinking we'd do 2 and 2 to finish off, but he was talking to the Coach Alex, so I just did my 10, as Justin was waiting.  Then I just did the remaining 2, that's what teamwork is for.  So we were able to go to the T2B.

These were okay, a bit slow, but we did our 10 each.

Snatch was even harder on Dave, but his last rep, running out of arms to muscle it up, he totally pulled himself under the bar, if he had caught it in the slot, it would have been the best snatch of his life.  But he caught it forward and lost it, but we counted it anyway. 

I did my snatches (I think I did an extra for his missed one, not sure) and moved on to the CTB.

Again, slow but done.  Then on to the dreaded round 2.

Dave shed 10# from the bar to 75# and he was a new man.  Too bad he hadn't done that from the start.  Breezed through the OHS, mine were fine until rep 8, really had to fight to maintain shoulder stability. But managed to get through my 10.

T2B were even slower 2nd time through.  Snatches went really well for everyone, and finally struggled through the CTB to finish off.

It wasn't a ton of work, but it was hard work.   Good job team!