A) Strict press
5 x 60%
4 x 70%
3 x 75%
2 x 80%
1 x 85%

55#-65-70-75-80

B) Pendlay row
5 x 5 @ 39kg

C) Hang power clean & split jerk
35 x 3
45 x 1
50 x 2

D) Death by Hang Power Clean + Jerk
41kg
8 rounds + 4 reps

rules: starting from rack at hang position, no resting allowed at any point or the drill is over

500 M Row
40 KB Swings (Assuming 1.5P)
30 Box Jumps
20 Burpess - Up to Plate
10 HSPU - Mod to Wall Balls

Overall thought I did well, finished in 7:38 the mod was wall balls and did that since dont quite have the HSPU down.

Class is at 4:30 on Monday.  We will re-test 2012 open workout 12.4.

Skill:
Double unders and wall ball efficiency practice

Workout:
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 10' target/14lbs to 9' target)
90 Double-unders
30 Muscle-ups
*will be ran in heats of 2-3 with judges

Compare to your previous results here --> http://games.crossfit.com/team/1111

18 minutes as many rounds as possible of:

-15 box jumps (24"/20")
-12 shoulder to overhead (115/75)
-9 toes to bar

For official rules on this WOD see this link:
http://games.crossfit.com/workouts/the-open?#tabs-3

1. Perform build up sets to complete a 1RM Deadlift and record

2. Perform Max Dbl Unders in 1:00

3. MET CON: 6 Minute AMRAP
   Power Snatch x 5
   Push Up x 5
   Knees to Feet x 5
   Bent Over Row x 5

4. CORE: 3 x
   Hollow Hold/Cobra :30/:30

Warmup:
3 rounds:
* 10 second wrist stretches
* 10 second samson stretch
* 10 push ups
* 10 GHD
* 5-8 dips
* 5-8 pull ups
* 10 OHS (95, 115, 115) - elbow/shoulder hurting so didnt over do it
* Back Squat (135x10, 225x10, 275x5, 315x5) - did 4 rounds of these

WOD:
Eight rounds for max reps of (leave bar on ground, do not rack it):
* 115 pound Hang power clean, 20 seconds
* Rest 10 seconds
* 115 pound Push press, 20 seconds
* Rest 10 seconds

Lost track of reps. I did 4-10 reps each round. This is not an easy wod. My forearms were burning.

Cool down: Tabata double unders

3 Rounds

20 Lateral box jumps 24"

20 Toes 2 Bar

20 Slamballs 30#

9:51 Was happy to be under 10 min that was my goal. First set of T2B strung together 15 real well and was happy with that, slowed down on the other rounds.

Afterbash:

Mobility Monday- Pecs and lats

After WOD worked on Handstand Pushups. Got the kick to the wall down now need to work on the actual pushup portion.

3 sets of Shouler Press - 5x105#, 3x120#, 1x135#

Then Deadlift -
5x225, 5x255, 3x285, 1x320, then worked 1 RMs - 335,345,355,365,375 New PR Failed 385.
Had been stuck at 345 for a long time. Was feeling good today and kept working up to my 1rm and past and set a new Pr. Goal is still to reach 400 by the end of the year.

3 kierrosta:
20 thrusteria 30 kg
20 deadlift 60 kg
15 pull ups
10 ghd sit ups

Isabelle - 30 snatches with 115 lbs
I did this one with 115 lbs to see how it would feel.
I was doing some triples, some doubles and some singles. Each one with a few seconds of rest between reps at least.
I might have had a miss or two, or not 100% full extention at the top for 2 reps.
I WISH I could drop the weights from the top occasionally when really tired.
My body feel super tired and beat up this morning.
NEXT time I'm using 120 lbs. The more I get used to doing more reps at a medium to heavy load for me, the more confidant I'll get to doing heavier reps for lower reps.
I felt pretty good overall, and I was pulling under the bar prettty well.
Shoulders were a bit overextended at times. I have to practive snatch balance to practice getting into a better catch/ in the hole position and I have to not get my feet too wide at the bottom.

I go back and forth on this all the time. THe problem: its HERO WOD day but I don't have the time to do a 40+ min metcon. The question: Modify the Hero WOD or do something else? I don't like modifying Hero WOD's but I realistically may not have time to get to it for a week or two if I skip an substitue. I've decided for the time being to modify the WOD's and see how that goes.

Mini-"Manion"

4 Rounds For Time:

400m run
135 pound Back Squat 29 Reps:

21:46