12 cal assault bike
6 bar muscle ups
9 hspu

Push press 1 RM

THURSDAY 120308

CrossFit Games Open 12.3

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar

5 Rounds + 15 Box jumps

135 min
WU for 15 min
Skill: MU practice for 45 min
Progressions
MU 6 x 1 reps

1.SPP (Skill)

A. Not done

B. Alternate
B1. Handstand push up – (2 to 3) x (5 to 20), rest as needed before B2
3 x 10
B2. GHD sit up – (2 to 3) x (15 to 25), rest as needed before B1
3 x 20

C. 7 minute EMOM
100m run
1 rope climb > legless, with legs down
2 x up
5 x halfway up

2.Conditioning

A. 6 intervals of 2 minutes ON : 1 minute OFF, alternating between A1 and A2

A1. AMRAP
10 deadlifts @ 85/57.5kg (185/125lbs)
20 wall balls @ 9/6kg (20/14lbs)

Results: 1 + 6 wall ball, 1 + 5 wall ball, 1 + 3 wall ball

A2. AMRAP
20 push ups > 10
10 KB front rack walking lunges @ 2 x 24/16kg (53/35lbs)
5 power cleans @ 85/57.5kg (185/125lbs) > 45 kg
Max rep shuttle runs (10m) in the remaining time

Results: 6, 6, 6 shuttle runs

174/185

3.Cool down
A. 5 minutes on AB/row or similar, HR < 140

For time;
Lantern Run (500 jump rope if weather is bad)

Then,

21-15-9

Thrusters 95/65

Burpees

Pull ups (w/ Band)

finish with Lantern Run
*Birthday Option: Run to lantern with 50lb ruck. Do thrusters with 115

http://www.oceansidecrossfit.com/my_weblog/2011/06/saturday-062511.html

800m Run
Then: 2 rounds
50 burpee
40 pull-up
30 pistol squats (had to modify by holding a pole to maintain balance :( )
20 KBS @ 1.5pood
10 HSPU (DIDN'T MODIFY ANY! WOOT)
Then:
800m Run

AMRAP 20:00

21 step-ups 20/16" - 20"
21 dead lifts 155/115# - Rx

Completed 6+4

Strength:
Turkish Get Ups & Windmills - 25lb max

WOD:
Annie
rx 50,40,30,20,10 Double Unders & Sit Ups
Can't do double unders for shit, so I did singles and 5 DU attempts afterward.

Turkish Get ups were fun!

20 american swings 24kg
30 cal ski erg
40 DUs

5 rounds for time steady pace

For time;
Legion Run (500 jump rope if weather is bad)

Then,

21-15-9

Thrusters 95/65

Burpees

Pull ups

finish with legion run
*Birthday Option: Run to lantern with 50lb ruck. Do thrusters with 115