Practice power snatch technique:

Reps with 75lbs, 135lbs and 160lbs....Going to try and do Open workout 2 to see if I can get at least 65 reps.

Was able to do reps at all posted weights.

75 min

Skillwork: MU practice for 25 min

Warm & preparation for metcon 20 min

A.
For time:
10 Muscle-Ups > 15 C2B
20 Deadlifts (315/215 lbs) > 70 kg
30 Box Jump-Overs (24”/20”)
40 Kettlebell Swings* (24/16 kg)
50 Double-Unders
50 Calories of Rowing on Concept 2
50 Double-Unders
40 Kettlebell Swings* (24/16 kg)
30 Box Jump-Overs (24”/20”)
20 Deadlifts (315/215 lbs) > 70 kg
10 Muscle-Ups > 15 C2B

Result: 22.01
178/199 (?)

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!!!!

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

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!

100 Burpee box jumps for time

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.

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

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

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.