Overhead Squat 2.2.2.2.2
Worked my way up to a PR OHS! 155#x2

then:
12 min AMRAP
10 OHS @ (Rounded to 115#)
10 T2B
20 Double Under

Crossfit Games Open WOD 12.4

AMRAP 12:00
150 Wall Ball shots 20# completed in 7:30
90 double unders
30 muscle ups

242 reps

Snatch 1-1-1-1-1

Ring dips,
Power clean & jerk 60kg
9-7-5 For time

FGB (2 rounds, 1 min at each station max reps):
- 24kg KB Taters
- Wall Walks
- G2O @ 50kg
- Burpee Box Jumps 30"
- Double Unders
- rest

Vondelpark - center- home

Squat:
3 x 235
3 x 265
3+ x 300 (8 reps)

Definite improvement. Hit 290 x 5 last month on this week.

Assistance:

Dimple Deadlifts:
8 x 295
8 x 365
6 x 385

Squat Clean:
8 x 155
8 x 185
6 x 205

50-40-30-20-10 of:

Double Unders
Situps (ab mat, unanchored)

Hit the DU almost perfect, but need to speed up the situps. PR by 19 seconds.

Deadlift:
- 5 x 70kg, 5 x 90kg, 5 x 110kg, 5 x 130kg, 5 x 140kg, 5 x 150kg
- 1,2,3,4,5,6,7,8,9,10 @ 110kg (work:rest = 1:1)

2 Positiong Power Clean (ie Deadlift + Hang Clean) @ 60kg
- 1,2,3,4,5,6,7,6,5,4,3,2,1 (work:rest = 1:1)

Front Squat (hands straight out in front):
- 10 x 20kg, 9 x 25kg, 8 x 30kg, 7 x 35kg, 6 x 40kg, 5 x 45kg, 4 x 50kg, 3 x 55kg, 2 x 60kg, 10 x 65kg

Lying Hamstring Curl Machine + KB Snatch + KB Swing:
- 3 rounds
- 10 x 10kg (each leg) + 5 x 24kg (each arm) + 20 x 24kg

Row::
- 5 rounds (work:rest = 1:1)
- 250m (pace = 1:45/500m)
-

3X10 OHS (#65)

20 min AMRAP:

10 Push Press (#115)
10 KBS (#53)
10 Box Jumps (24in)