Wednesday, December 19, 2012

Thursday 12.20.12

Becca.

1.  Snatch Complex
3 sets of:  Power Snatch + Hang Squat Snatch + Squat Snatch + OHS
1 set consists of 4 reps total.  Work up to a max set without dropping the bar.  Post all three scores.

2.  15-12-9-6-3 of:
Power Snatch, 115/80
Barbell Burpee

3.  Goat Training
Pick two of the following, base on greatest weakness...
A.  Box Jumps
For time:  10 x 12 unbroken Reps - you choose the height.

B.  Double Unders
For time:  10 x 20 unbroken reps

C.  Rowing
For time:  3 x 500m, OT3M

C.  Running
For time:  4 x 400m, OT3M

D.  Strength
Deadlift 3-10-10

41 comments:

  1. 1. 155-165-175. I think I couldve pull off 185, oly lifts this week has been good.

    2. 7:07

    3. Done. Box Jumps and Run.

    ReplyDelete
    Replies
    1. I just realized I did a power snatch + hang squat snatch + high hang squat snatch + OHS complex.

      Delete
  2. Lateral burpees or bar facing?

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    Replies
    1. That's kinda what I figured but wasn't sure

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  3. 1- 145, 155 (failed on hang squat), 145

    2- 12:33 - Holy humble pie. Should have scaled to 95# for this. Pathetic.

    3- No GOAT work, ran out of time.

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  4. 1. 135-155-175, tried 175 three more times in an attempt to get 175 across but i couldnt get under the bar, legs are smoked still from the pistols
    2. 7:56 holy legs
    3. no time, gotta be at work

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  5. day 2 of my rest cycle! not happy .. but I am going to rx this

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  6. 1. Snatch complex: 110-110-135 focus on technique and mobility.
    2. Wod: 7:19 rx
    3. goat:
    A: DU 10x20 UB reps
    B: Row 500m OT3M: 1:35-1:35-1:39

    also did som HSPU practice and Muscleup practice.

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  7. 1-135,155,165
    2-6:55 Rx barfacing burpees, wasnt exactly sure
    3-Deadlift 385x3, 320x10, 320x10
    Rowing-1:33,1:36, 1:38, smoked

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  8. 1. 125-135-145
    2. 7:26 Rx
    3. 6 x ring dips OTM for 10 mins

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  9. 1) no time
    2) 6:37 Rx
    3) 4x400 run - 1:38,1:40,1:40,1:27 (PR). Legs were super heavy, but was able to battle through and PR the last one.
    Deadlift - 375x3 (PR), 325x10 (PR), 325x10

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  10. Had a great morning over at the Reebok Crossfit One facility working out with Mike D and Mel O!

    1) 135, 155, 175
    2) 6:33 RX
    3) Hit 6 Ring Dips and 6 Butterfly Pullups OTM X 10

    Going back to the home box to work on some deads tonight.

    ReplyDelete
    Replies
    1. Went Back for some work tonight:

      Deads - 365X3 315X10 315X10

      Hit a fun little OTM X 10 - Every minute hit 5 Deads (205), 10 unbroken Box Jumps, and 20 Unbroken Double Unders

      Delete
  11. 145,155,165
    2. 9:10
    3. Run DL Later

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  12. 1. 135 145 165 185

    2. 8:02 rx

    3. Double unders 4 x 50
    400 m run -felt out of shape in the run

    ReplyDelete
  13. 1. 135 145 165 185

    2. 8:02 rx

    3. Double unders 4 x 50
    400 m run -felt out of shape in the run

    ReplyDelete
  14. 1. 135 145 165 185

    2. 8:02 rx

    3. Double unders 4 x 50
    400 m run -felt out of shape in the run

    ReplyDelete
    Replies
    1. Sorry it's posted three times. Phone is stupid

      Delete
  15. 155 165 175
    Wow just realized I did 21-18-15-12-9-6-3 ... I was like how the Fuck did you guys finish so fast
    Row n box jumps

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    Replies
    1. What was your time on that?? That's a lot of reps

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    2. Funny I was set to do the exact same thing til the two people I did it with looked at me like I was crazy...I think I just got the reps confused with the Plate GTO WOD we just did.

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    3. It was like 15 something I don't even remember I think I almost died haha rips on both ring fingers and bloody shins

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  16. Snatch comp: 135. Main focus on squat. Focused on speed and mobility
    Wod: 7:02 Rx
    Goat: box jump 24 inch/ double unders forgot to time.


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  17. 1. 135, 165, 185
    2. 6:45Rx
    3. Row & doubles later

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  18. 1. 165, 175, 185, 195(f) barely missed the te squat snatch on 195# twice! Next time baby, still stoked with 185#
    2. 5:30 RXd
    3. Deads and Dubs in a bit

    ReplyDelete
    Replies
    1. Deads did 3-2-1 at 405#. Hands just raw
      Dubs 5:26 RXd. Messes up once

      Delete
  19. 1). 135, 155, 175
    2). 6:08
    3). Row and Deads

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  20. 1. 70-80-85kg....felt good.
    2. 7:57
    3. DU in lifting shoes and rows

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  21. 1)125#-135#-145#
    2)8:55 r/x
    3)du
    4)Deadlift 305#-265#-265#

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  22. M/5'9 140# 14yrs old.

    75# 85# 95# (failed 115)

    9:43 80# snatches

    Row: 149-1:59-1:54
    Didn't do another GOAT due to the pain to my legs after the rows

    ReplyDelete
    Replies
    1. LOL! Pain?? We don't use that word in the cave!

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    2. Lol PAIN IS REWARD OF HARDWORK IN THE CAVE!!!

      Delete
  23. 1. 175,185,195
    2. 6:35
    Goat: Rowing- 147.2,149.8,145.5

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  24. Complex 145, 155, 165
    WOD 7:02
    Deadlifts 385x3, 325x2x10

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  25. 1) 165, 185, 195(f)
    2) 8:00
    3) Done

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  26. 1.135,155,185
    2. 6:34
    3 did the du's and ran 400's.

    ReplyDelete
  27. 1. 135. Kept missing squat snatch 125/135 finally made it on my fourth try. Very disappointing. My third pull just isn't right as the weights do not feel heavy at all.
    2. 11:24
    3: boxes at 24"= 7:18. Finally starting to get better at these.

    ReplyDelete
  28. 1.135-155-165-175 missed on the last squat snatch from the floor @175
    2.7:01 rx
    3. No goats did this wod on my birthday turned 39 12/27 so it was off to birthday dinner with the wife and fam! :)

    ReplyDelete