Stopped up at FRCF for the Open and met the owner of Crossover Symmetry.  Looking to include this in my training program in hopes it will take care of impingement.  Not to mention I was informed I was on the Pro Division Roster and everyone was asking why I wasn't competing.  :)  I tried to register months ago but  it said it was all sold out.  In hindsight I'm glad I didn't have a 2.5 hour ruck sack march along with 3 days of competition WOD's.

Shoulder smoked from the the workout yesterday and the Symmetry routine I did at the open. 

A: Muscle Snatch 1x5

155#

B: Heavy Snatch 

205# - Power

C: 

“CLB”
For time:
40 Chest-to-Bar Pull-Ups - 1:22
30 Handstand Push-Ups - 2:44
20 Snatches (175/115 lb) - 6:32
30 Handstand Push-Ups - 4:34
40 Chest-to-Bar Pull-Ups - 2:42

Time: 17:54

Snatches were a shock after finishing the first 70 reps of this workout.  Pretty uncomfortable workout.  Not cardio wise, just strength and focus on technique under fatigue.  I can't say this was a fun one and certainly does not play to my strengths with the HSPU's in there.

A. Press Cluster @ 12X2; 2.2.2.2 x 4; rest 4 min - 10 sec b/t reps

95, 105, 115, 125# - kept these light, they really hurt shoulder

B. PC x 1/TnG power jerk x 3 - emom - 55% 1RM - work on positioning and breathing - 6 min 

165#

+ 

for time:
5 TGU/arm - 2pd
10 wall walks
5 TGU/arm - 2pd
20 T2B
5 TGU/arm - 2pd
30 burpees - jump to 6" above reach
5 TGU/arm - 2pd
40 ghd sit ups

Time: 27:28 - tough, shoulders were weak but held on. 

A.
Four sets of:
Drop Snatch x 1 rep
Rest 1-2 minutes

155# - very snappy, solid.

B.
Take 20 minutes to today’s 1-RM Snatch

250# - PR, solid!  *** Strongest snatch and stability in arms and core in a long time.  

C.
Take 20 minutes to today’s 1-RM Clean & Jerk

275# - technique started to get spotty here so stopped and hit a few here, then called it.

D.
Front Squat
*Set 1. x 3 reps @ 80-85%
*Set 2. x 2 reps @ 85-90%
*Set 3. x 1 rep @ 90-95%
*Set 4. x 3 reps @ 85-90%
*Set 5. x 2 reps @ 90-95%
*Set 6. x 1 rep @ 95-102%
*Set 7. x 6 reps @ 80-85%
Rest 2 minutes between sets

320x3, 340x2, 360x1, 340x3, 360x2, 380(x), 330x6

Failed my 380 so added 10# to my last set of 6 as a penalty.  Solid final set of 6.  

E:
75 T2B for time; must perform 50 UB DU penalty on each break.

Time: 8:16
T2B: 26, 16, 11, 10, 12 - Should have held on a little longer on round 1.  Last rounds were tough. 
DU's: 4 sets of 50 with no misses. 

A.
Six sets of:
Clean x 1 rep @ 90-95%
Rest 2 minutes

285, 285, 300x4

B.
Three sets of:
Clean Pull x 1.1.1 @ 100%
(rest 5-10 seconds between singles)
Rest as needed

315#

C.
Back Squat
* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 90%
* Sets 4-8 – 2 reps @ 90-95%
Rest 3 minutes between sets.

280x4, 320x3, 360x2 (x6 times)

D.
Three sets for times of:
Row 500 Meters
Rest exactly 2 minutes

Skipped, no time. 

A.
Three sets, not for time, of:
Nose-to-Wall Handstand Hold x 60-90 seconds
Double-Unders x 50 reps
Sotts Press x 5 reps
(click here for a celebrity Sotts Press video)

Done

B.
Three sets of:
Jerk Balance x 3 reps
Rest as needed

135# - kept this light

C.
Take 20 minutes to today’s 1-RM Split Jerk

Worked up to 255#

D.
For 18 minutes, rotate through the following two stations on the minute:
Minute 1 – 5/3 Muscle-Ups
Minute 2 – 10/6 Strict Handstand Push-Ups
Minute 3 – 15 Kettlebell Swings (32/24 kg)
You’ll hit each of these stations 6 times.

5,5,5,5,5,5 - First set was the only one UB, the others were mixed but within the minute.
10, 10, 8, 6, 6, 6 - Started kipping after 16th rep on.
15, 15, 15, 15, 15, 15

HSPU's took most of my time because I used the full minute on them as they got tough. KBS didn't leave much rest before MU's, rinse and repeat. This one pretty much turned into a grind from station to station with little rest between. Tough.

I don't think part D was in my prescription from doc when he said to lay off shoulder for 6 weeks. I didn't seem to hurt it anymore than it already is. Paying real close attention to warmups and pre-treatment on a wod like this. New foam mattress coming tomorrow as well, the body is going to love it!

A:
Front Squat
*Set 1. x 3 reps @ 80-85%
*Set 2. x 2 reps @ 85-90%
*Set 3. x 1 rep @ 90-95%
*Set 4. x 3 reps @ 85-90%
*Set 5. x 2 reps @ 90-95%
*Set 6. x 1 rep @ 95-102%
*Set 7. x 6 reps @ 80-85%
Rest 2 minutes between sets

300x3, 315x2, 335x1, 315x3, 335x2, 355x1, 300x6

Tried to go up 10kg for a new max but it was too big of a jump. Backed it down to 5kg and failed. I was smoked at that point. 

B: 
3 rds for time @ 90%: 
yoke heavy 50 m 
10 burpee over 30" box

9:50 w/400# Rogue Yoke w/25m turnaround

+ 

10 min @ 80%: 
run 200 m 
row 200 m 
AD .35 miles

3 + 125m run

rest 5 min

10 min @ 80%: 
15 WB's 
10 T2B 
5 ring dips

7 rounds - forgot to do ring dips.  :(

rest 5 min

10 min @ 80%: 
25 DU's 
3 MU's 
6 HPS - 135#

4 + 25 du's