4/25/12 #theoutlawway @wplanocrossfit

BB Gymnastics

10 minutes to establish a 1RM Power Snatch.

165# —— very angry with this… Don’t want to talk about it… Fuck.

Notes: Take no more than 5 attempts. Warm up quickly as well. This entire event should take no more than 15 minutes.

Strength

1a) 3 X ME Bench Press @ 80% – rest 60 sec.
195# —- 7, 7, 5
1b) 3 X 8 Banded GH Raise – heavy, rest 60 sec.
10#, 10#, 15#

Conditioning

12 minute AMRAP of:

25 Double-Unders
20 Perfectly Vertical KBS 24/16kg
15 T2B

4 rounds + 38 reps

Wasnt fatigued by this at all… Just grip was not liking the kb…

5/8/12 #theoutlawway @wplanocrossfit

Getting through these are getting easier and easier… Then hard… Then easy… Then meh… Getting stronger FO SHO

BB Gymnastics

1) 5X3 Clean & Jerk @ 75% – rest 60-80 sec.

No gymnastics today…. Shoulder inflammation annoying

Notes: These are not touch and go reps. Reset before each rep.

Strength

1) 1X20 Back Squat (Group 3 – 2X10 @ 50% – rest 60 sec.)

260# for 18 reps!

Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.

Conditioning

1a) 4X3 Weighted Strict Pullups + ME Kipping Pullups @ 20/10# – rest 60 sec.

With a 20# vest

3+10, 3+7, 3+5, 3+7

Notes: This should be one unbroken set of 3 strict PU then, without dropping off the bar, a max effort set of Kipping pullups.

1b) 4X400m Sprint – rest 60 sec.

1:20, 1:37, 1:40, 1:40

Notes: These should be all out efforts. Pacing is not acceptable and degredation of pace is acceptable.

4/24/12 #theoutlawway @wplanocrossfit

BB Gymnastics

1) 4X1 Hang Power Clean + 1 Hang Squat Clean + 1 Push Jerk @ 75% – rest 40 sec.

185# —— this was more than 75% and was easy

Notes: The percentages should be based on your 1RM Clean. The entire complex should be unbroken. If you are a regional competitor and are not a member of Group 1, you should perform this at above 225/135# even if that is above 75%.

2) 4X3 Snatch Balance (NO heaving) – rest 60 sec.

125, 145, 165, 185# ——- Fucking rad! Easier and ready for news natch numbers!

Strength

1a) 3X5 Tempo Deadlifts – heavy, rest 60 sec.

225#, 245#, 265#
Meh….. Not bad, should have gone heavier….

Notes: Tempo should be 3 counts from floor to knees, explode past knees driving hips to bar, 3 counts back to floor. Concentrate on keeping legs loaded NOT back. Maintain vertical shin.

1b) 3X5 Strict Pullups + ME Kipping Pullups – rest 60 sec.

10, 15, 5

These numbers are the reps after the 5 strict pull-ups.

Notes: This should be one unbroken set of 5 strict PU then, without dropping off the bar, a max effort set of Kipping pullups.

Conditioning

For time:

8 Pistols
8 HSPU
8 Burpee Over-The-Box Jumps 24″
12 Pistols
12 HSPU
12 Burpee Over-The-Box Jumps 24″
16 Pistols
16 HSPU
16 Burpee Over-The-Box Jumps 24″

14:58 ——— Handstand push-ups, whether kipping or not are my nemesis. Everything else in this wod was soli….

Notes: All Pistols should be alternating. HSPU are new Regionals standard and Kipping is allowed.

Rest 10 minutes…..

Row 1k

3:50:09
This was not a PR, but was semi-happy about finishing under 4 minutes….