it has been a great week of workouts so far!! tuesdays and thursdays are strength days at the box, plus kettle bell wods after the lifts. tuesday was push press 5×3, and i felt great! i even felt like i could’ve done more weight, but i am still getting used to the way things work at crossfit, so i went with the percentages prescribed…
the kettle bell wod that followed the push presses was SO hard. so so hard.
4 RFT w/ a 10 minute time cap
- 30 american swings
- 15 over the bell burpees
i finished 3 rounds and 5 burpees. my shoulders were ON FIRE.
wednesday morning, the metcon was awesome…
- worst part: wall balls 100%
- best part: deadlifts {even though my legs were like jello at that point}
i finished in 12:31 and i was so excited to rx a wod!
and then this morning, we were back for some front squats…
i’m still using my old 175# 1RM, so here’s what i did:
it felt pretty easy. i was thinking about adding 5 pounds for my last set, but decided to leave it as it was. {kinda wish i added, though}
then, the kettle bell wod. ohhhh, kettle bells. they always kick my butt.
10 min EMOM {every minute on the minute}
- 15 kb snatches
- 5 push ups
- plank until the next minute
it hurt to hold the steering wheel of my car after all those snatches!
that’s all for now. i feel really good, really strong, really happy!
lifting in lilly 
Wow. What a powerful week of workouts. Kettle ball snatches are so difficult, but I have seen great gains in my shoulders since doing them. If I could afford to be crossfitter, I would be a crossfitter.
Yes snatches are definitely shoulder burners and builders!!! Love them! Luckily, there are so many cross fit type workouts to do at home, you can still get a lot of the physical benefits without a box!