45+ minutes snatch training

Untimed FRAN
21-15-9
Back Squat + Push Press
Strict pull ups

20 seconds of work / 10 seconds of rest
Mt. Climbers
Plank
___then____

Toe Touch
Elevated Row

Plus Upper Body Blast

5x5

Ring Row: Full Vest
Squat: Full Vest & 30 (Go up to 35s)

Rows were tough. Good weight, but could start to tie plates under vest in later workouts.

3 Rounds For Time:

10 Pullups
10 Burpees
10 Sumo DL 95lb

9:46

For Time: 21-15-9
Bench Press Body Weight (185)
Pull Up

40 Ring Dips Buy in
100 Pull ups
Every 25 reps
10 hang power cleans 185#
50 Double Unders
40 Dip Cash out

(Hit cap at 75 pull ups, 10 cleans, and 20 double unders)

Eight rounds for max reps of:
115 pound Hang power clean, 20 seconds
Rest 10 seconds
115 pound Push press, 20 seconds
Rest 10 seconds

approx 54 + 50

`7x2 split snatch

135-145-155-165(f)-155-145-145

Couch stretch warmup

Skill: pistols and HSPU
5x3

5 rounds :
Gate sprint
3 pistols each leg (use box if necessary)
5 HSPU
7 toes to bar

*After 5th round, cash out with 50 double unders or 120 singles

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