Snatch balance

3-3-2-2-2-1-1-1-1-1
50-55-60-65-70-75-80-85-90-95-100

Stretch - windmills w/pvc pipe 20/side
Skill - snatch balance with hook grip
Movement - Kipping 101

Warmup
3 rounds
* 10 push ups
* 6 dips
* 10 ghd
* stretching
* back squats - 5x195, 5x275, 5x295

WOD
Five rounds for time of:
Row 500 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 50 pounds each

25:00

Pre-WOD
5X2 Bench Press-165,175,175,185,185

For Time
500 Meter Row
30 Burpee
(Rest 2 Minutes)

400 Meter Run
30 Wall Ball- 20lb
(Rest 2 Minutes)

100 II Unders (1:2 Singles)
30 KB Swings (70/53)- 70lbs

Squat Clean 5-5-3-3-1-1 (PR 235#)
Then,
3 Rounds
10 Squat cleans 135/95
20 Box jumps 24/20

CrossFit Total
Back Squat 1rm (PR - 335#)
Shoulder Press 1rm (PR - 175# )
Deadlift 1rm (PR - 415#)
925#

M/ 38/ 134 lbs/ 5'-6"
I did a WOD last night of Snatch Balance technique working sets of 5 reps followed by Annie a few minutes after for a burner
Burgener Warmup with 50 lbs
Snatch Balance:
75 lb s x 5
95 lbs x 5
105 lbs x 5
110 lbs x 5
115 lbs x 5
120 lbs x 5 for 5 sets (concentrating on pushing under the bar and going fully into the bottom position (aka "the hole") at the same time as fully extending to the snatch bottom position. (it's a timing thing to concentrate on)
Post WOD - Annie
As Rx: 4:43 (with feet anchored)

50-40-30-20-10
DU + Situps (anchored)
did unbroken for first 50 then had a bunch of trip ups on the DUs but basically went steadily through all situps with no breaks at a good speed.
trip ups on the DUs slowed me down... I treated this as a Post WOD burner - so just wanted to keep up a good pace and get a good burn.
Fun... haven't done it in a while

Metcon 1:

5 Rnds - 10 Push Press (155lbs), 20 Back Ext

Time: 11:40

Metcon 2: Row 2 mins (calories = reps), rest 1 min, 4 min AMRAP (15 pushups, 10 pullups), rest 1 min, 4mim AMRAP (15 jump sq w barbell bar, 10 T2B), rest 1 min, 2 min row (count calories)

Reps: 245 (BAD!!! - tired form Metcon 1)

Outlaw 121204
BB Gymnastics

1) 7X1 3 Position Snatch (low to high) – heaviest possible, rest 60 seconds,

- Last few sets at 125

2) 7X1 3 Position Clean + 1 Push Jerk (low to high) – heaviest possible, rest 60 seconds
- 205lb

Strength

1) Back Squat:
1X8 @ 70%, 260
1X5 @ 80%, 295
1X3 @ 85%, 315
3X2 @ 90%, 335 (failed very last rep)
– rest as needed.

2) Front Squat: 7X2 @ 70% (225) – rest exactly 40 seconds (based on 121201).

Skill
Snatch and C&J
Did about 50 singles of each today! My technique is now a hundred times better than it was before.
+ Tabata Weighted Plank Hold (10kg)