Towel Chin Ups (strict) + 5 push ups (slow, strict and arms touching sides throughout):
- 10, 8, 6

Weighted Dips:
- BW x 5, 20kg x 2, 30kg x 1, 40kg x 1, 50kg x 1, 60kg x 1
- 40kg x 4, 20kg x 10, BW x 15

Seated Hammer Curl + Seated Wide Dumbell Curl + Seated Barbell Tricep Extension:
- 20kg (each dumbell) x 5, 12kg (each dumbell) x 7, 25kg x 7
- 24kg x 5, 12kg x 7, 25kg x 7
- 24kg x 5, 12kg x 7, 25kg x 7

Decline Plate Sit Up + Pause Halfway down and press plate from chest to lockout and sit up = 1 rep + Air Squats:
- 7+20, 6+15, 5+10

Ezibar Curl + Barbell Curl + Dumbell Tricep Extension (all standing):
- 20kg (+bar weight) x 5, 25kg x 10, 12kg x 7 (each arm)
- 24kg x 5, 25kg x 10, 14kg x 7
- 24kg x 4, 25kg x 10, 14kg x 7

Hang Clean:
- 40kg x 10, 50kg x 10, 60kg x 10 (don't let go of bar throughout)

Power Snatch into OHS:
- Power Snatch it up and do 1OHS, then reset, power snatch it up and do 2OHS...
- 40kg x 1OHS, 2OHS,3OHS,4OHS

Power Snatch Reverse Pyramid, work:rest ratio = 1:1
40kg x 5, 4, 3, 2, 1

Low Bar Back Squat 3.3.3.3.3
Worked up to a new 3 rep PR of 215#

Followed by:
17 minute AMRAP:
1 G2OH 135/95
1 Round of Cindy
-5 Pull-up
-10 Push-up
-15 Squats

After each round of Cindy add 1 more G2OH to the last number you completed. Example: 1 G2OH, 1 RND Cindy, 2 G2OH, 1 RND Cindy, 3 G2OH, 1 RND Cindy, until the clock gets to 17 minutes. Score will be the number of G2OH complete in 17 minutes.

I made it to round 6 and go through 5/10/6 abmat

so 6 + 21 RX score

CrossFit Games Open WOD 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

45 Snatch, 30 reps - 30
75 Snatch, 30 reps - 30
100 Snatch, 30 reps - 22
120 Snatch, 30 reps -X

Completed 82 at the modified weight.

Then Completed Annie in 14:51. Abmats are terrible for me, so knew I would not be quick at that like it should be.

Crossfit Open 12.2, then

Annie

50.40.30.20.10

Double Unders

ABMAT

Strung DU's except one miss in the 50's. Then, on the 20 AbMat's, I got up to jump rope after 11 and had to sit it back down again to finish the full 20 AbMat's. Had Snatch brain after the Open 12.2.

5 Rounds for time of:

3 Combo's
6 Clean & Press
3 Thruster

Coach says: Don't forget to post your nominee for the "From Rags to Fittest", if you don't be prepared to face the burpees!

10 mins to build to a heavy 3 rep mid hang power clean

WOD:
6 power cleans 50% of 1rm (75#)
10 ring pushups
8 min AMRAP

Back squat/front squat 3-3-1-1-1-1-1

135#-185#-225#-235#-245#-255#-260#F

255# front squat is a PR

5RFT
3 Muscle ups
10 Tire flips
12 wall ball shot

ended up doing the 4-4 sub for muscle ups cause I only got the 3 on the first round and then 1 each round for the rest

10min AMRAP

30 snatches (75/45)
30 snatches (135/75)
30 snatches (165/100)
Max reps (210/120)

15 minute AMRAP
7wall balls 20#
7 pull-ups
7 elevated push ups

12 + 2 wall balls

7 min AMRAP
7 box jump burpees
10 sit ups

7 rds + 3 sit ups