Skill
EMOM for 10 minutes: 1 Strict Weighted Muscle Up (3kg)
Snatch + Jerk
5 mins of Handstand Walk Practice (10-15m)

Strength
2-2-2-2-1 Snatch
(40kg - 50kg - 60kg - 65kg - 70kg)
2-2-2-2-1-1-1-1 Jerk
(40kg - 50kg - 60kg - 70kg - 80kg - 85kg - 90kg PR - 95kg foul)
3x5s Front Walkouts (100kg - 110kg - 120kg)

WOD
7 rounds for time of:
7 Handstand Pushups
7 T2B

Skill/Strength
3 rope climbs
3x3 rope pulls
3x7 GHD hypers & sit ups

WOD
3rds if this for time:
10 Pistols R leg
10 Knees to Elbows
10 Pistols L leg
20 Push Ups

Strength:

Power Snatches - 4x95, 4x105, 4x125, 4x135, 4x150, 1x160 (hurt leg w weight drop)

Metcon:

5 Rnds: 5 DL (315lbs), 5 Bench Press (205lbs), 5 Hang Cleans (185lbs)

Time - 13:52

Official Crossfit Warmup

Dumbbell deadlift 10 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 8 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 6 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 4 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 2 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Cycle two minutes at high resistance
Cycle two minutes at high RPM
Cycle two minutes at high resistance

WOD 130218:
BBG
1) 5X3 Low Hang Snatch (1″ off floor) – heaviest possible, rest 60 – 90 sec.
Notes: These should be performed UB if possible, but it is not required.
95 - 115 - 135 - 155 - 155 (failed a few on the last two sets... left shoulder still iffy)

2a) 3X3 Snatch First Pulls + Hang Snatch Pulls – heavy, rest 60 sec.
Pause for 3 counts at the top of the first pull. Then, from the hang position (end of the first pull), perform a snatch pull.
- 185 for all

2b) 3X3 Snatch Grip Push Press + OHS – heavy, rest 60 sec.
- 155 for all. I suck at OHS.

Skill/Midline
1a) 3X20 UB GHD Situps (as fast as possible) – rest 60 sec.
- Done
1b) 3XME “Nose & Toes” Handstand Holds – rest 60 sec.
- 30ish, 30ish, 65-70ish. Got into a groove on the last one
Conditioning
For time:
60 Double-Unders
3 Power Cleans @ 185/120#
30 Wall Balls 20/14#
6 Power Cleans @ 185/120#
15 T2B
9 Power Cleans @ 185/120#
15 T2B
6 Power Cleans @ 185/120#
30 Wall Balls 20/14#
3 Power Cleans @ 185/120#
60 Double-Unders

Rxd. - 09:05. Broke up the second set of wall balls too much.. other than that felt pretty good.

2011 CF Open WOD #5

20min AMRAP

5 Power cleans 145/100 (MOD: 70#)
10 Toes 2 bar
15 Wallballs 20/14

7 rounds + 11 reps

These open wods keep sucking more and more! Cleans were heavy enough. I don't have the speed I want to go heavier yet. New project, 10 wall balls every day in warm up to get more efficient with the 14# (ie, stop hitting myself in the face and stop throwing air balls).

Pre-WOD: Work up to a heavy snatch triple-( 3 reps, touch & go)
-finish with 1 O/H Squat - did #45, #55, #65, #65

WOD: 12 Minute Clock:
-50 Wall Ball Shots (12 #)
-40 T2B (21 pseudo T2B, 9 GHD, 20 situps)
-30 Burpees
-20 HSPU
-max reps (Ground to Overhead) in time remaining (#115/85)

*record weight and reps of (Ground to Overhead) for scoring

Made it through 12 HSPU's. The burpees slow me down big time.

2011 CF Open WOD #5

20min AMRAP

5 Power cleans 145/100 (MOD: 85#. We were advised to do 85% of 1RM, so I used my 1RM from September of 100 lbs)
10 Toes 2 bar (still working on kip, but most of them were K2Es-- stayed on the bar and off the floor. Who-hoo!)
15 Wallballs 20/14

5 rounds + 16 reps

85# felt heavy but just about right. Pleased with T2B progress. Will be working with Kelly Freeburn to improve Wallballs-- better efficiency of energy.

Pre-WOD: Work up to a heavy snatch triple-( 3 reps, touch & go)
-finish with 1 O/H Squat - did #45, #50 (shared bar with two other gals)

WOD: 12 Minute Clock:
-50 Wall Ball Shots (#12/#10)
-40 T2B (not to slow myself down I did 40 situps as I know GHD would tire me out a bit)
-30 Burpees
-20 HSPU (pike)
-max reps (Ground to Overhead) in time remaining (#115/85) Tried doing #85 but I could only power clean, so I went down to #75 and did 2 reps

*record weight and reps of (Ground to Overhead) for scoring

2 points/reps total

Strength

Back Squat EMOTM 10min, 2 Reps AHAP with good bar speed

Wod

For Time

15 Power Clean and Jerks 155 lbs

5 Handstand Push Ups

10 Power Clean and Jerks 155 lbs

10 Handstand Push Ups

5 Power Clean and Jerks 155 lbs

15 Handstand Push Ups

Cash Out 50 Evil Wheels