A. Jerk balance practice – With empty bar or weight. Work on speed and a good overhead position.
B. Behind-the-neck split jerk – Work up to a heavy single with good technique.
C. 8 minute AMRAP of:
5 cleans at 65%
8 bar hop burpees.
Here’s a good article from Mike Warkentin at CrossFit 204 on being coachable. It’s always a good reminder.
B) built to 175 on both legs. May have mor room but was worried I’d put the bar into my basement ceiling
C) 7+5 @ 145…. Nice burner
D) kettle bell work.
Now on to 30 minutes of squatting.
A. Done, tried some from behind the neck to try to get into the groove for the next part.
B. 140#. PR. This may not seem like much (I can push press more) but my last PR at 135 was three long years ago. Between shoulder issues and technique issues, I have really had a hard time putting any more than 115 overhead aggressively in a long time. And then it kind of hurt so I would press out and not drop under the bar. Well, I had a physio session with Shelley Picklyk and have been diligently working on my shoulders, and boy oh boy has it ever paid off. I had no pain today, no tightness, and I didn’t press out (well Colin says a tiny bit but really it was a lot prettier than anything I’ve done in sooo long.) And I really needed this win today. Been a tough week. So thanks to Shelley and all my CrossFit Steinbach family for helping me to improve every day.
C. 4 + 14 using 95#. Yeah, the burpees were killer but glad I got to go up against Melissa, who kept me working harder than I would have alone.