Crossfit Impulse Round 2

Started w/ a dynamic warmup doing a bunch of variations on a jog across the length of the gym: high knees, butt kickers, cross overs, etc.

Did today's Mainsite WOD:

Snatch 7x1

Basically turned into find your 1RM - I probably did 20 reps. Hit 155 and missed 160 twice but I was pretty close. Gonna revise my year end goal from 155 to 160 b/c I'm pretty sure if I put in any work whatsoever on my form I could hit 160+.

Sage Burgener (Mike Burgener's daughter) posted a solid looking program that goes something like this:

Day 1
3 Position Snatches 65% of 1RM 5x3 (1 snatch from the ground, 1 from mid-thigh, 1 from high hang)
Snatch Pulls: 90% of 1RM 2x3
Snatch Deadlifts: 100% of 1RM 2x3
Snatch Push Press: 3x5 with medium-heavy weight
Prowler push: 6 sets with 60 seconds rest in between each set

Day 2
Box Squats: 5x2, back off sets: 2x3 (not sure what this means, I guess just more squats?)
Front Squats: 2x5 @ 4 second descent and 2 sec hold in the bottom
Good Mornings: 3x5
Wall climbs*+Handstand Walks: 5 sets
Muscle ups: 12 total (done in pairs)

"Start in a push up position with your feet on the wall. Walk your feet up the wall and your hands towards the wall until your belly is touching. When up there, walk on your hands laterally for a couple of steps and then walk your hands back out into a push up position. Repeat in the opposite direction. I LOOOOVE these for strengthening the jerk. The more hand stand work I do, the stronger I feel when supporting the weight overhead."

Day 3
3 Position Cleans: 65% 1RM 5x3
Clean Pull: 90% 1RM 2x3
Clean Deadlift: 100% 1RM 2x3
Rack Jerk: Work up to a heavy single
Row Sprints: 30 sec. on 30 sec rest for 6 sets

I'll probably forget about this until like December 24th when I realize I have a week to hit my goal for the year.