130311 First Pull + Hang Snatch

Buy in:
3 min jump rope
5 min DROMs

BB Gymnastics:
7X1 First Pull + Hang Snatch – heaviest possible, rest 60 sec.
125#

Metcon:
3 minute AMRAP of:
Burpees (to a 6″ target)

*Rest 2 minutes.

5 minute AMRAP of:
30 Double-Unders
15 Power Snatches 75#

Scores:
41 Burpees
2 rounds + 30DUs + 3 snatches

First round of DUs was unbroken. I think that's a record.

130310 CrossFit Open 13.1

Movement prep for 13.1
1) Every 30 seconds for 2 minutes (10 total reps): 1 Power Snatch + 1 Full Snatch (squat) @ 75/45# (touch and go reps)
2) Every minute on the minute for 2 minutes (6 total reps): 1 Power Snatch + 1 Full Snatch (squat) @ 135/75# (touch and go reps)
3) Every 10 seconds for 1 minute (14 total reps): 2 Burpees (13.1 standard) as fast as possible

2013 CFG Open WOD 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165/100 pound Snatch, 30 reps
10 burpees
210/120 pound Snatch, as many reps as possible
Score: 115

Thought I'd at least get to the 165 bar. Yeah right. Didn't think snatching 135 after 70 burpees was going to be that tough. I am an idiot.

Later in the day...
Skill work:
Snatch 2 EMOM10 95 --> 125
Clean & Jerk 2 EMOM10 125 --> 145

GHD Sit-ups 3 x 10

Kipping pull-up practice 4 x 6

130308 Clean & Jerk

Buy in:
3:30 jump rope
5 min
Burgener warm-up

Strength:
15 minutes to establish a 1RM Clean & Jerk.
210# (Power Clean) PR!

Metcon:
3 rounds for total reps of:
1 min ME Front Squats 135#
1 min ME HSPU (3/4 ROM)
1 min ME KBS 24/16kg (50#DB)
1 min ME Pull-ups
*Rest 1 minute after each round.
Total: 142
(R1: 12-6-24-11, R2: 11-5-21-10. R3: 8-6-18-10)

Notes: HSPU should be performed with an ab-mat between 2 45# plates for men, and 2 25# plates for women (hi-temp style).

Cash out:
10min treadmill walk

130307 Top Pull Deadlifts

Buy in:

5 min jump rope

5 min DROMs

Strength:Top Pull Deadlifts: 5X3 @ 70% – rest 90 sec.
225# (65% of last 1RM 345#)
First time doing these so went lighter than Rx'd

Metcon:
For time:
Run 800m
50 Pull-ups
75 HR Push-ups
Run 800m
Time: 20:54

130305 HSPUs

Buy in:
3 min jump rope
5 min DROMs
10 OHS
10 Pull-ups
20 Sit-ups

Strength:
Off

Metcon:
5 rounds for total HSPU
20 DB swings @ 50# (Russian style)
12 Lateral Box Jumps 20"
ME HSPU (Partial ROM to aerobic step)
Score: 37

Did Russian style to keep from over extending--lower back still a little tight.

Skill:
3-position Snatch x 4 (low to hi)
95-105-115-115

130304 HBBS

Buy in:

5 min jump rope

5 min DROMs

10 OHS

10 pull-ups

20 sit-ups

Strength:HBBS: 1X5 @ 80%, 1X3 @ 85%, 1X2 @ 90%, 2X1 @ 95% – rest 2-3 minutes.
%'s Based on most recent 1RM-295
Warm: 45x10, 135x5, 155x3, 175x2,195x2,210x1,225x1
Work: 235x5,250x3(last rep questionable), 265x1x2

Last 2 should have been @280 but 265 was such a struggle to get 1 at proper depth I kept it there. It seems like a mental block because of the back tweak and some hip pain in the right.


Metcon:
5 rounds for total reps of:
1 min. to complete 5 Power Cleans @ 155#
-with the remainder of the minute complete ME Split Jerks @ 155#
1 min. ME Burpees
Score: 81

Cash out:
5 min stationary bike
hip and hammy stretching

130301 Active Recovery

5 min jump rope

EMOM for 10 min
4 pull-ups

EMOM for 10 min
6 bar dips

Glute bridges
3 x 20

Side lying clam raises
2 x 15

Run (treadmill) for 15 min (1.66mi)