After a stretching warm-up started warming up my snatches. The set of 20kg was great and then on the 40kg set, I felt back pain. That was pretty much it for the morning workout, I tried the squats but both front and back squats were causing pain. Ended up doing some pull-ups and called it a morning.
In the evening, decided to go to the CrossFit gym to try and get the blood flowing into the back and keep the rest of the body in shape.
4×3 band muscle-ups
2×5 muscle-up swings
5 Thrusters @ 40kg
10 Chest-to-bar pull-ups
Took it very slowly and well controlled. Completed 7 rounds and 2 reps.
Back still hurts, but it’s not worse. So that’s good.
1a) Front Squat – 5×20, 5×40, 5×60, 3×70, 3×80, 3×90
1b) Floor Press – 4x ( 5 (3sec paused in all positions) + 6 (fast) ) @ 50kg
even) 20 double-unders
odd) 5 handstand push-ups