few wods this week

Each of these was after work, which was from 7am to 6pm. Traffic is pretty rough around 6 back home, so I did the 6:30 class at Crossfit St. Paul.

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Monday 1830

400 M Run
Snatch Review/Prep

Snatch:
1-1-1-1-1-1-1-HS
For Load: 185 for four quality singles.

21-15-9 Reps** for time:
Right arm KB high-pulls (53/35)
Left arm KB high-pulls (53/35)
WB Shots (20/14)
** Do 5 burpees each time you transition from one movement to another for the duration of the workout. 21-5-21-5-21-5-15-5-15-5-15-5-9-5-9-5-9.

For time: I did this one twice. 7:14, 7:24

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Tuesday 1830

Warm-up:
500 M Row
Muscle-up Review/Practice

Amanda
9-7-5 Reps for time:
Muscle-ups*
Snatch (135/93)**

For time: 10:40
* Did first 6 single muscle ups, the rest scaled to strict ring pull ups and deep ring dips.
** Scaled to 95#, all unbroken and fast

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Wednesday 1830

5/1, 4/2, 3/3, 2/4, 1/5 Reps for time:
Clean 225#
Rope Climb

For time: 19:55

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Thursday 1830

Warm-up:
20 Ring Rows
5 Lengths: Bear Crawl
20 PVC OHS

Games WOD #4
100 Pull-ups
100 KB Swings (53/35)
100 Double Unders
100 OHS (95/63)

For time: 23:10

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Weekly report:

• Body: Very, very sore at the moment. Lots of squatting this week. Work was very difficult today. Games WOD 4 tore up my legs pretty bad.
• Sleep: So/so. Have to wake up each morning at 0530, and it has been difficult to go to bed at a decent hour for enough sleep. Planning to catch up here this weekend.
• Nutrition: Not too much during the day, but good at night. This week 1-10; 7. Room for improvement.
• Notes: Some good programming this week. I could not believe that today's CFSP wod was Grace (30 c&j for time, 135#). There was no way that was happening.
• Very happy with day 1's snatches. Haven't done them for awhile. Previously 185 was miss/make, but Monday I felt like 185 was child's play. Really hoping to break through 225# this summer. The day I did Amanda it was 103 degrees out; hottest day in 23 years in Minneapolis. I scaled a lot, but it was still difficult. I'd like for that to someday be 'metconnable.' 
• Rope climbs are what held this one back. 225 was heavy but manageable. For some reason my grip would not cooporate with my legs for the last two sets of climbs. Very slow reps, none touch-and-go. Need more training here.
• Games WOD 4 was awesome. The pullups were quick, less than 5 min. KB swings were broken, but little rest. 40-40-20. Double unders were harder than expected, but quick. OHS were really the sticking part of this workout. I did 6 sets of 15, one set of 10. I felt like that was the best way to break it up, but I could have rested a little less between sets.
• Music of the moment: Heard this on The Current during my morning commute. Ugly Ducking -- Slow the Flow #prettydope