OK, so I am back at it, I haven't been training very consistently lately but I am back in the game with the new facility running and its time to get refocused on regionals. I hope that I can represent both myself and our new  gym well this year during the Open and regionals  I am hoping that I can refocus my efforts and create a more structured and well rounded program for myself. Its hard to create or follow a program and stick to it but representing my own business gives me alot of motivation to push myself. For those who know me I have traditionally excelled at the true "CrossFit Workouts" anything that is light to moderate weight, coupled with some form of gymnastic movements I have always done well. My ability to handle high submaximal weights for reps along with absolute power is something to be desired. I will be still focusing on building strength, especially in my squat/press/pull movements and couple in 2-3 Open prep workouts a week. I am trying to keep my volume low and intensity high as again I would really like to preform well during the Open. Here we go on a new adventure in training and in a profession.

A) 5 Sets of 1 Power Snatch + 1 Hang Snatch
* 60 Seconds Rest Between Sets

B) EMOM x 8 Minutes
2 Hang Power Cleans + 1 Clean

C) 3x8 Touch and Go Push Press
* 60 Seconds Rest Between Sets

D) 5 Sets of 3 Front Squats @ 80%

Results: 

A) 2x3 @ 185 - 2x2 @ 190
I have really been working on my starting position in both the snatch and clean. I have seen improvement technique wise on both but my snatch pull strength has suffered so I will have to get more work in through complexes hopefully

B) All Completed at 215
While nothing too impressive, I was happy to string together some heavier hang cleans as I was absolutely embarressed at last years regionals by Event 2. While I dont foresee heavy hang cleans again I do need to contiune to hammer my weak areas

C) 3x8 @ 165
Was working on just rebounding at the bottom without having to slow down. My overhead has always struggled so hopefully I can just hit modifications of a bunch of different overhead movements to keep hammering away at the movements

D) All Completed @ 255
While not my best Front squating performance, my knees and lateral quads have been killing me limiting my squating recently. All in all was happy to walk away with no misses, my brother actually as much as I hate to admit it has helped correct my squat form with I think will help keep less stress off my knees.