2023-01-20 WoD

 //Another Open workout programmed. Unlike the one from last monday, I did considerably worse than my previous attempt at this. Both because two of the movements hit on weaknesses-due-to-past-injuries (Snatches, BarMU) but also because I'm just more out of shape so time was the enemy.

WARM
400m run
std warmup
snatch drills

MAIN

A. Activation - 4 rounds, not for time
{
1 Hang Power Snatch
1 Power Snatch
1 OH Squat
10 lat pulldowns
}

A2. Added a couple C2B pullups and BarMU

B. CF Open 19.4. 12 min cap
{
3 rounds for time
{
10 Power Snatch 95#
12 bar-facing burpees
} (My split time 8 min vs 6:10 a couple years ago)

3 min rest (after which time I had 1 min, vs 2:50 last time around)

3 rounds for time
{
10 BarMU
12 bar-facing burpees
}
Of this second part, I got 4 reps vs 22 last time around

}
total: 70 reps vs last time around 86 reps