i had to start with something other than snatch as the 15# & 33# bars were all taken up by the actual crossfit class, so i decided to start with my squats. i shook things up and did a different rep scheme and i went kind of light.
front squat 3x5
5 sets of 3 reps instead of my standard 3 sets of 5 reps. but i also didn't go heavier, so i'm not sure this was a good idea. i only did 110# (compared to my sets of 5 last time at 113#). but i did make sure to only do 1 min rest between each set, and that helped keep intensity up.
snatch pull (hip) + hang snatch (knee) (2+1) x 5
did these at 50#. probably could have gone heavier. i think i need to try and put it all together at today's workout and see how a full snatch feels. ugh.
hang clean (hip) + hang clean (knee) (1+1) x 5
i did these at 65#, i think? the hang clean from the hip was the limiting factor. although honestly? i am having a super hard time with the hang clean from the knee. my brain shorts out mid-way through 1/4 of the time and i just stop. i don't know how to fix it.
push press 5x3
also did these at 65#. probably could have gone a bit heavier, but they were challenging.
then i joined the class for a modified version of the WOD. here's what everyone else did: 4 rounds, 12 push press (65#), 12 kb swing (52#). instead, i did 4 rounds of 12 kb push press (30#), 12 kb swing (30#). the swings were a bit light but it meant i could do all rounds unbroken. the push presses were not light, especially on my left side. the last set took me a while. finished in just under 5 minutes, though, which was my goal.
tonight i also just hope to show up. motivation is at a low, but that doesn't matter. if i let a little thing like motivation (which i think of as "wanting to go" or "feeling inspired to go") dictate my gym-going, i'd be lying on my couch fat and depressed all the time. this is where my years of coping with depression come in real handy, actually - i'm well-versed in finding ways to make myself do things i have no desire to do (like get out of bed). yay for depression skillz! /sarcasm