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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  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

    ReplyDelete
  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.

    ReplyDelete
  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

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

    ReplyDelete
  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

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

      Delete
  14. 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

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

      Delete
    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

      Delete
  15. 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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  16. 1. 135, 165, 185
    2. 6:45Rx
    3. Row & doubles later

    ReplyDelete
  17. 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
  18. 1). 135, 155, 175
    2). 6:08
    3). Row and Deads

    ReplyDelete
  19. 1. 70-80-85kg....felt good.
    2. 7:57
    3. DU in lifting shoes and rows

    ReplyDelete
  20. 1)125#-135#-145#
    2)8:55 r/x
    3)du
    4)Deadlift 305#-265#-265#

    ReplyDelete
  21. 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!

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

      Delete
  22. 1. 175,185,195
    2. 6:35
    Goat: Rowing- 147.2,149.8,145.5

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

    ReplyDelete
  24. 1) 165, 185, 195(f)
    2) 8:00
    3) Done

    ReplyDelete
  25. 1.135,155,185
    2. 6:34
    3 did the du's and ran 400's.

    ReplyDelete
  26. 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
  27. 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