CrossFit Open Games WOD 12.1

Complete as many reps as possible in 7 minutes of:

Burpees- Either set something at a height of 6in above your vertical reach, or stack plates to equal 6in in height and jump on after each burpee.

Total Burpees: 52

Started strong but quickly tired. This was rougher than I thought it would be.

I did a run through of 12.2 at prescribed weight and wanted to feel what 135 would be like after 30x75lbs. I really need to focus on dipping lower to catch the weight instead of passing the bar so high to catch it! 165 is my 1RM squat snatch at the end of November. I am stronger now but it will be interesting to see how I feel after 30x135. I completed 25 reps at 135. Goal tomorrow will be 60+.
Plans for tomorrow
Save my legs until I need them for squat snatching 165
Do not step away from barbell between reps and keep moving the barbell
Focus on full shrug, open hips and flip wrists back to lock out

So, the problem with 12.2 for me? 135 LBs is my 1RM for a Snatch. Worked on snatches a ton today ... so much so that I did the WOD twice (6 AM and 8:15). I can still get 135 LBs but it took me all morning. Sigh.

Warm Up:
Rock-n-Roll Drill

Mobility:
Shoulders on PVS with two bands
PVC Pass-through

Max Effort:
1-1-1-1-1-1 Snatch (I did more of a 1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-etc.)
Maxed out at 135 LBs

MetCon:
50 Push Ups
50 Sit Ups

All elements of today's WOD were done twice.

in 10 minutes:
Men
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

I got to 54 reps - 30x75#, 24x135#

I am going to try this again on Saturday

20 push-ups, 1 sit-ups,
19 push-ups, 2 sit-ups,
18 push-ups, 3 sit-ups,
17 push-ups, 4 sit-ups,
...etc.
1 push-up, 20 sit-ups

Warm-up

2min Row
2x
8 Step-ups
10 Push-ups
10 Air Squats

Mobility Work
Hamstring, Hip, Shoulders

Bergener Warmup with Snatch Emphasis

Snatch Complex Work

WOD

Open WOD 12.2

Any snatch variation counts for score.

30 reps 75#
30 reps 135#
30 reps 165#
As many reps 210#

Score 30

Man alive this is the 1st time I have ever done snatch... the movement was starting to click on 75 and I feel like I could have done that a while. I told my coach I really wanted to be true on form and that was more important then a score. I spent a good 6-7 minutes working to get 135 up and just couldn't get myself under the bar... mental and technical... coach said that the weight wasn't to heavy its truly needing to pull myself under the bar and locking out.

I stayed after and tried a few more times then dropped weight to 115 to at least set a weight and PR... great movement... just going to take time.

100 Burpee box jumps for time

4 rounds
500m row (C = Get Calories), then 50 - C = N reps
N lateral hops (on parallette)
N push ups
N sit-ups
N 24" box jumps

Still slow on my sit-ups. Whenever there is a sit up on the WOD, it makes the WOD longerrr!

AMRAP in 10 minutes of:

30 snatches @ 75 lbs/45 lbs
30 snatches @ 135 lbs/ 75 lbs
30 snatches @ 165 lbs/100 lbs
max rep snatches @ 210 lbs/120 lbs

30 @ 75 + 12 @ 115.... can't snatch my bodyweight just yet, soon though

RingFit Warm up!!

Then. . .

Novice & Intermidiate:

Fighting Cindy:

20 minute A.M,R.A.P

5 Combo's
10 Push Ups
15 Deck Squads

Advance:

10 minute A.M.R,A.P

Clean & Jerk 135/95

Plus. . .

Championship Bout

3 Rounds of:

5 minute A.M.R.A.P

Combo # 1
Combo # 2

Check out: http://www.barbellsforboobs.com/
For a great cause!!!!