I’m going to consider this the first real workout I performed for the 2014 CrossFit season. My shoulder still isn’t right. Actually I’m still not 100% (back, hip, wrist). But this is the least amount of pain I’ve been in since before the Open. I guess that’s progress.
I’ve decided to really refocus my training this year to more on developing muscle endurance and cardiovascular endurance. Not that I didn’t before, but just a bit more this year. Anyway…
15 minutes to build to a heavy, but not maximal:
1 power snatch + 1 hang power snatch + 1 snatch balanc
rest > 30 minutes
power clean @ 135#
result: about 10 minutes. I didn’t try really hard.