50-40-30-20-10
DU + Situps (anchored)
did unbroken for first 50 then had a bunch of trip ups on the DUs but basically went steadily through all situps with no breaks at a good speed.
trip ups on the DUs slowed me down... I treated this as a Post WOD burner - so just wanted to keep up a good pace and get a good burn.
Fun... haven't done it in a while

M/ 38/ 134 lbs/ 5'-6"
I did a WOD last night of Snatch Balance technique working sets of 5 reps followed by Annie a few minutes after for a burner
Burgener Warmup with 50 lbs
Snatch Balance:
75 lb s x 5
95 lbs x 5
105 lbs x 5
110 lbs x 5
115 lbs x 5
120 lbs x 5 for 5 sets (concentrating on pushing under the bar and going fully into the bottom position (aka "the hole") at the same time as fully extending to the snatch bottom position. (it's a timing thing to concentrate on)
Post WOD - Annie
As Rx: 4:43 (with feet anchored)

BBG

1) 7X1 Snatch From Blocks (just above knee) – work to a max for the day, but no more than one miss – rest as needed

2) 5X1 Clean From Blocks (just above knee) – work to a max for the day, but no more than one miss – rest as needed

3) 5X1 Jerk From Blocks (or rack) – work to a max for the day, but no more than one miss – rest as needed

Strength/Skill

1a) 4X3 Paused Clean First Pull (3 count pause at knee) @ 110% of max from #2 – rest 90 sec.

1b) 4XME C2B Pullups (do not rip) – rest 90 sec.

Conditioning

At a conversational pace or 150BPM (work hard, but maintain an exertion level that would allow you to carry on a conversation without breathing hard)-

Row 5k

Snatch technique workout.
Work on sets of around 5 reps.
Pull to high hang, then dip below knees to get used to clearing the knees and staying over the bar.
Pull right into a full squat snatch each rep.
Focus on hitting hips, opening up and really exploding with hips and keeping the bar close to the body with high elbows. Do NOT pull with arm. Pull myself under the bar and into the squat bottom position.

Post WOD:
Annie for time (50-40-30-20-10 of DUs and Situps)

CrossFit Total
Back Squat 1rm (PR - 335#)
Shoulder Press 1rm (PR - 175# )
Deadlift 1rm (PR - 415#)
925#

Squat Clean 5-5-3-3-1-1 (PR 235#)
Then,
3 Rounds
10 Squat cleans 135/95
20 Box jumps 24/20

Pre-WOD
5X2 Bench Press-165,175,175,185,185

For Time
500 Meter Row
30 Burpee
(Rest 2 Minutes)

400 Meter Run
30 Wall Ball- 20lb
(Rest 2 Minutes)

100 II Unders (1:2 Singles)
30 KB Swings (70/53)- 70lbs

Warmup
3 rounds
* 10 push ups
* 6 dips
* 10 ghd
* stretching
* back squats - 5x195, 5x275, 5x295

WOD
Five rounds for time of:
Row 500 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 50 pounds each

25:00

Find your best Hang Clean for the day.

Record load, style (power, split, squat), and other details.

Snatch balance

3-3-2-2-2-1-1-1-1-1
50-55-60-65-70-75-80-85-90-95-100

Stretch - windmills w/pvc pipe 20/side
Skill - snatch balance with hook grip
Movement - Kipping 101