Mobility & 6K Row...

30 Minutes of Mobility 

6K Row - 27:29 (1:05 PR) 

"No matter how slow you row - you're faster than someone on their couch".

Mobility & Split Snatch Technique

Spent time rolling out my back, shoulders and arms post "Angie". Also used the band for some mobility as well.

Worked on Split Snatch technique in between mobility:

95#
145#
165# all from the high hang

Dropped back down to 95# and focused on footwork, keeping my torso upright and keeping elbows high. They felt real good today. Technique will get me over 200#. I am loving the split. Feels real explosive!

“Angie”...

For time:

100 Pull ups

100 Push ups

100 Abmat Sit ups

100 Squats

29:33 Rx (9:25 SLOWER than PR)

30 Snatches NOT for time & 1RM Snatch

30 snatches (135) - NOT for Time. 

Then: 

175# (5 PR!) &

185# (10# PR). Landed on back knee and stood up! That felt awesome! Got it on third attempt!

"Twelve Days of CrossFit Christmas”...

Once up the ladder 1-12:

1 – 500m Row
2 – Turkish Get Up 53/35
3 – Clapping Push Ups
4 – Front Squat (cleaned) 145/105
5 – Mountain Climbers
6 - Push Press 95/65
7 - Kettlebell Swings 53/35
8 - Cleans 135/95
9 - Box Jumps/Step Ups 30/24
10 - Sumo Deadlift High Pulls 95/65
11 - Ball Slams 20/14
12 - Buckin' Furpees

Then reverse order back to 1

(1-2-3-4-5-6-7-8-9-10-11-12-11-10-9-8-7-6-5-4-3-2-1)

23:35 Rx (2:32 PR!)

1RM Deadlift

1RM Deadlift - 425# 

* 40# less than PR. Upper back felt tight. Trying to be smart.

“2011 CrossFit Games Event #3″…

5 Rope Climbs
5 Clean and jerk (115)
4 Rope Climbs
4 Clean and jerk (135)
3 Rope Climbs
3 Clean and jerk (155)
2 Rope Climbs
2 Clean and jerk (175)
1 Rope Climbs
1 Clean and jerk (195)
14:28

Rx was 145/165/185/205/225

Snatch 1RM....

Split Snatch
95x1
135x1
155x1
175x1 (failed 3 times)
170x1 (4# PR!)

Got 175# over my head twice but back knee hit the ground on split. Couldn't stand up with it.

“The Millennium Falcon”…

5 Rounds of:
15 Deadlifts (135)
15 Toes-to-Bar
12:28 Rx

Grip is fried from yesterday’s muscle ups. Not my best day.

"Muscle Up Karen”…

50-40-30-20-10
Wall Balls (20)
10-8-6-4-2
Muscle Ups
35:49 Rx

Had to go to singles on Muscle Ups after round two. Double digit "no reps" on the Wall Balls including 4 in the last round. 

I spoke to Jesus in round four. He says "hello"

“Triple Double”…

Teams of two: 

100 Shoulder to Overhead (95) 

100 Double Unders 

100 Front Squats (95)

 100 Double Unders

 100 Sumo Deadlift High Pulls (95) 

100 Double Unders

21:09 with Dave D. 

I did 50 single unders and he did 75 doubles. This was was tough! Didn't have any push today.

3RM Hang Power Snatch

75#x3
95#x3
115#x3
125#x3
135#x3 

Pretty happy since my 1RM Snatch is 166#.

Jerk Complex & Push Press OTM:5...

1. Skill: Jerk Complex
1 Push Jerk + 1 Split Jerk
Worked up to 165#. Need more work on the split. 

2. Push Press OTM:5
3 Push Press 

135x3, 140x3, 145x3, 150x3, 155x3 

3. Core
3×20 Hollow Rocks & 3×20 Arch Rocks

“Yukon Cornelius”…

21-15-9 of:

HSPUs
C2B Pull Ups

* 30 Air Squats between each round

12:52 Rx 

"Single-Under Annie"...

50-40-40-20-10 of:
Single Unders
Abmat Sit Ups
9:28

Worked on keeping hands at sides on single unders. Sit Ups were SLOW!

“Run – Isabel – Run”…

400M Run
30 Snatches (135)
800M Run
15:08 Rx

Isabel time was 7:58 after the 400m run. Last time was 9:15 Rx. 

PRd Isabel by 1:17! SWEET!

“Prairie Fire”...

12 HSPU’s

2 Power Cleans (155)

10 HSPU’s

4 Power Cleans

8 HSPU’s

6 Power Cleans

6 HSPU’s

8 Power Cleans

4 HSPU’s

10 Power Cleans

2 HSPU’s

12 Power Cleans

14:35 Rx (PR of 3:50!)

Cash Out: Double Under Practice 

"MDV"...

50-40-30-20-10 Unbroken Single Unders

1:39 Unbroken (17 second PR)

* 5 Burpee Penalty and re-start round when you miss a rep

* did this after spending 15 minutes working double unders 

Front Squat - 7x3 Across...

Front Squat - 7 x 3 reps, across at 75% - 210#

Last time: 135# on 9/17/10 

"Snatch Grip Deadlift - OTM: 10"

5 On-the-Minute for 10 minutes @ 185#