THURSDAY 130314
CrossFit Games Open 13.2
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box
(5 rondas y 15 reps)

5-5-3-3-1-1 Clean (Ended up practicing form b/c Aaron says that I need to keep the bar closer to my body. Need to change habits.)

Then,

25-20-15

Wallballs 20/14 MOD varied between 9' and 10' target
Plyo push ups(switch R/L hand on slamball between each rep) MOD: knees
Abmats (double reps)

Time - 14:11

After normal and dynamic warm ups:

Burgener warm up

<b> Strength </b>

Build to a heavy clean in 10 minutes. 95, 125, 145, 165, 185, 195! PR

<b> Wod </b>
Run 800 meters
20 kb snatch (1.5/1)
20 goblet squats.
Rest 2 min
3 rounds for splits 5:54, 6:08, 6:31

My shoulders aren't strong enough to do the 1.5 pood kettlebell snatches, so I used a 1 pood for that and 1.5 pood for the goblet squats. I was surprised my time didn't vary too much. I guess my 800m runs were pretty consistent - probably 4 - 4 1/2 minutes per.

3,3,3,3, 15 Floor press at 80% of Max one rep....I did slightly over at 75 lbs My max is 95lbs

60 sec work, 30 sec rest
50 sec work, 25 sec rest
40 sec work, 20 sec rest
20 sec work, 10 sec rest
20 sec work, 10sec rest
1. Air Dyne
2. Kb swings
3. Slamball
4. Jump squats
5. Prowler

Scaled Single Division:
12min AMRAP
150x Wallballs (14pd) 10ft Target
275x Single Unders
60x Hand Release Push-Ups

Weighted Dips/ Muscle-Up Transitions
5-5-5

Penalty Box
Max Tire Jumps
EMOM - 10 DB Thrusters 30/20 (Scaled: 25lbs)
time stops once you have reached 100 tire jumps

Muscle up Transitions

Warm up - Foam roller & stretch followed by:
30 sec of each
1. Jumping Jacks
2. Drop Lunge
3. Push-up with T rotation
4. Mountain Climbers
5. Superman Holds
6. High Knees
7. Lateral Lunge
8. Inch worms
9. Burpees

Strength: Deadlift 5x95kg, 5x110kg, 5x125kg
Boring But Big: Back Squat 5sets of 10 x 70kg

Conditioning: Barbell Complex - 5 rounds of the following (do not stop, do not let go of bar) 40kg:
Deadlift x5
Front Squat x 5
Push Press x 5
Drop Lunge x 5
Bent Over Rows x5
Romanian Deadlift x 5

3 rounds of Hollow Rocks x 30, Plank Knee Tuck x 15 each leg, Straight Leg Hip Extension x 20 each

Stretch, Foam Roll, Eat, Collapse.

12 min AMRAP

150 Wallballs 20/14

90 Double unders

30 Muscle ups

If you complete the 30 MU’s, you return to wallballs.

I started off well by making it to 22 before a quick break. I just didn't have the endurance to keep going. I did no-rep 4 or 5 times due to not hitting the height.
This one is absolutely a "one and done" WOD.

1. "Nancy"
   5 RFT:
   400m Run
   15 OHS, 65#
   Time: 23:15

2. Front Squat
   4x4, across 145#

Run 1 mile
Plank - 1:5 min.
Side Plank - 45 sec. each side
Front snow angle - 30 reps.
Reach w/leg and opposite arm - 20 reps each side
Twist Crunch - 25 each side
Russian Twist - 30 reps.
Static ab rollers - 25 reps.
Drop knees - 25 reps each side
Hips lift - 25 reps
Run 1/2 mile