130423

Warmup: 3 rounds

Sit bar with 135lb on it on top of your knees in the bottom of a squat with back arched and chest up. This should help push knees forward in the bottom and stretch the ankles. Sit for 45 sec
Rest 15 sec
Bottom to bottom FS @95# x 10
Rest 15 sec
4-5 MU
Rest 15 sec

Olympic: CJ (all doubles are 2 cleans +1 jerk)
2@50%, 2@60%, 2@70%, 2@75%, 1@80%, 1@85%, 1@90%, 1@90%, 1@90%, 1@85%, 1@80%, 2@75%, 2@70%, 2@60%, 2@50%
EMOM
Percentages up through 90% complete 4 ring dips coming back down complete 5 abmat sit-ups


Conditioning:
40 Burpees
50 Double-Unders
30 Burpees
50 Double-Unders
20 Burpees
50 Double-Unders
Row 1K

REST about 20 mins

Every other minute for 10 min: 15 cal airdyne + 8 burpee broad jumps for max distance

First night on night shift tonight. yikes. :( Trust God, Sarabeth, trust God!!

130422

Olympic:

Snatch from floor:

3@50%, 3@60%, 2@70%, 2@75%, 1@80%, 1@85%, 1@90%, 1@90%, 1@90%, 1@85%, 1@80%, 2@75%, 2@70%, 3@60%, 3@50%

EMOM complete the sets + 20 DU ascending the ladder, 3 Burpee Pullups starting at 85% descending the ladder.

Conditioning:

3 Rounds:

10 Hang Power Cleans (225.135)

15 HSPU (regional standard)

20 Wall Ball (30#/20#) both to 10 foot target



Rest 5 min

4x400 m run rest 1:1. Every effort is all-out

130420

Olympic: Barbell Clean into a thruster
start at 60% of CJ adding 5lbs every 30 sec until failure

rest 3 min

ME Triple Unders in 3 min

rest 10 min

Conditioning:
AFAP:
800 m run
20 DL (315/205)
50 FT HS Walk
30 KB Thrusters (53/35)
50 Box Over Jumps (24/20)
30 KB Thrusters
50 FT HS Walk
20 DL
800 m run

130419

Warmup: 3 rounds
SB:
1 min triple under practice
rest 15 sec
25 feet duck walk with bar overhead
rest 15 sec
45 sec peanut thoracic spine smash
rest 15 sec
5x tall snatch

Olympic:
Snatch + Hang Snatch: start at 60%
Every 45 sec complete a snatch then hang snatch WITHOUT THE BAR TOUCHING THE GROUND
add 5 lbs, go until failure. one fail = done

Strength:
A) Snatch High Pulls: 4x3 @ 100%
B) Squat Program

Conditioning:
15 min running clock:
10 rounds of Cindy (20#/30# vest and HR Pushups)
100 Cal Airdyne (wearing vest) (Nat since your Airdyne doesn't work you get to do Hoggan's airdyne time + 1 min)
ME Burpees to a 6in target (wearing vest)

130417

Warmup: 3 rounds

Bottom To Bottom FS @ 75# x 5
rest 15 sec
Overhead Lockout Mobility work x 45 sec (google it tonight)
rest 15 sec
Upper Back Roller Mobility Smash while holding bar x 45 sec
rest 15 sec
GHD Back Ext unweighted x 10
rest 15 sec

Olympic:
Tabata Power Snatch @ 95/135
20 sec ME reps/ 10 sec rest x 10 rounds
Rest 3 min
Tabata Power Clean @ 135/185
20 sec ME reps/ 10 sec rest x 10 rounds


Conditioning:
100 UB Double-Unders
25 Pullups
15 GHD Situps
75 UB Double-Unders
25 Pullups
15 GHD Situps
50 UB Double-Unders
25 Pullups
15 GHD Situps

rest 6 min:

With a running clock of 3 min complete 3 rounds of 400 m run, ME Muscleups rest 1 min between rounds

130416

Warmup: 3 Rounds

Upper Back Peanut Smash Mobility: 45 sec
rest 15 sec
400 m jog @ 70%, 80%, 90%
rest 15 sec
OHS with Jerk Grip Facing Wall x 10 reps
rest 15 sec
1 Attempt free-standing HS Hold
rest 15 sec

Olympic:
Clean and Jerk from ground: follow timing EXACTLY
Each set is to be done within the designated minute:
If you miss move on
Min 1: 2 Clean + 1 Jerk @ 50% + 5 HR PU
Min 2: 2 Clean + 1 Jerk @ 60% + 5 HR PU
Min 3: 2 Cleans + 1 Jerk@ 70% + 5 HR PU
Min 4: 1 Cleans + 1 Jerk @75% + 5 HR PU
Min 5: 1 Clean + 1 Jerk @80% + 5 HR PU
Min 6: 1Clean + 1 Jerk @85% + 5 HR PU
Min 7: 1 Clean + 1 Jerk @90% + 5 HR PU
Min 8: 1Clean + 1 Jerk @85% + 2 Burpee Box Over Jumps (20/24)
Min 9: 1Clean + 1 Jerk @80% + 2 Burpee Box Over Jumps (20/24)
Min 10: 1 Clean + 1 Jerk @75% + 2 Burpee Box Over Jumps (20/24)
Min 11: 2 Clean + 1 Jerk @70% + 2 Burpee Box Over Jumps (20/24)
Min 12: 2 Clean + 1 Jerk @60% + 2 Burpee Box Over Jumps (20/24)
Min 13: 2 Clean + 1 Jerk @50% + 2 Burpee Box Over Jumps (20/24)


Conditioning: AFAP: Start with 1 of each movement then move to 2 then 3 etc
1 --> 10 Wall Ball (30/20)
1 --> 10 Ring Dips
1 --> 10 OHS (From Ground) (115/165)

Rest 5 min

1 Mile Run AFAP
THEN
Accumulate 30 KB Thrusters AFAP (35)

130415

Warmup: 3 Rounds

Trap/Shoulder Mobility: Here: 45 sec each side
rest 15 sec
OH Lunges with barbell: 8 each leg
rest 15 sec
Jerk Balances with 75# x 10
rest 15 sec
20 Cal Airdyne AFAP
rest 30 sec


Olympic:
Snatch from ground: follow timing EXACTLY
Each set is to be done within the designated minute:
If you miss move on
Min 1: 3 @ 50% + 20 DU
Min 2: 3 @ 60% + 20 DU
Min 3: 2@ 70% + 20 DU
Min 4: 2@75% + 20 DU
Min 5: 1@80% + 20 DU
Min 6: 1@85% + 20 DU
Min 7: 1@90% + 20 DU
Min 8: 1@85% + 5 Lateral Burpees
Min 9: 1@80% + 5 Lateral Burpees
Min 10: 2@75% + 5 Lateral Burpees
Min 11: 2@70% + 5 Lateral Burpees
Min 12: 3@60% + 5 Lateral Burpees
Min 13: 3@50% + 5 Lateral Burpees


Strength:
Back Squat Program
Skill/Midline:
3 sets
A) GHD Back Ext: x 10 reps weighted with barbell @ 65#
B) DB Snatch from ground: 5 reps each arm AHAP


Conditioning:
12 minute AMRAP of:
10 Hang Squat Cleans 175/115#
20 Cal Row
30 Box Jumps (24/20)

130413

AM

Warmup, 3 rounds:
Peanut upper back mobility; 45 sec
Rest 15
Barbell overhead lunges x 5 e/l
Rest 15
Unweighted GHD back ext x10
Rest 15
Box jumps on 24" box x 8
Rest 15

Olympic:
Snatch from floor plus hang snatch: find Max effort combo in 15 min THEN 3 sets ME UB hang snatch at 80% of combo

Strength:
SB: squat program
Nat: Thruster x 3 reps for 6 sets at one heavy weight

Conditioning:
Diane

Rest 2 min

21-15-9

OHS (95)
Pull-ups

PM

Wodism for Autism in Alabaster, AL at CrossFit Alabaster.

"Taylor"

10 min AMRAP

5 sec HS hold

5 ring Pushups

5 shoot throughs

15 air squat

5 sec hollow hold

BS Program

6x5 @ 80%

130412

Warmup

Jerk Grip OHS with bar against pullup rig x 10

rest 15 sec

Connect band to pullup rig, other end where the hamstring connects to glute, and let it pull your hip open: 45 sec each leg

rest 15 sec

20 rowing strokes AS LONG AS POSSIBLE driving out as fast as possible and taking 3 secs to recover

rest 15 sec

Olympic: Jerk from rack/blocks:

FS x 2 + 1 Jerk:

1 Rep at these percentages: 50%, 60%, 70%, 75%, 80%, 85%, 90%, 95% resting 1 min between sets

Strength:

Squat Program + 4 sets of 8 Wt. GHD Back Ext with 45# barbell

Conditioning:

9-7-5:

Squat Snatch (95#, 135#)

Deficit HSPU (4in/6in)

Burpee Box Over Jumps (20/24)

Rest 5 min

AMRAP in 15:

20 Cal Row

10 Front Squats from floor (135)

7 Bar Muscleups

130411

Warmup

Strength:

BS Program

Conditioning

5 RFT: 8 Double Handed KB Snatch (35) + 8 DL @ 60% of Max + 200 m sprint

130410

Warm up: 3 rounds

Step Ups on 24" box x 8 e/l

rest 15 sec

Peanut/Double Lacrosse Ball Upper Back Smash x 45 sec

rest 15 sec

Suicide Shuttle Run: run to 40 yds then back, 30 yds then back, 20, 10

rest 15 sec

Press from split jerk position x 10 @ med weight

rest 15 sec

Olympic: ALL

Off Boxes @  Just below knee:

- Power Snatch x 1 + OHS x 3: 6 sets all at same weight (75-85% of snatch) rest 45 sec between efforts

REST 2 Min

- Power Clean + Front Squat x 2 + Push Jerk: 5 sets all at same weight ( 80% of CJ or close) rest 45 sec between efforts

Conditioning:

Helen

130409

Warmup: 3 rounds

Thoracic Spine Smash x 30 sec

rest 15 sec

GHD Hip Ext x 10 (all the way down, all the way up)

rest 15 sec

Barbell (45#) stepups x 5 e/l

rest 15 sec

Snatch from floor:

All done quickly but not AFAP:

6@70%

4@80%

3@85%

2@90%

1@95%

Strength:

Squats: SB- Program

Back Squat

Conditioning:

AMRAP in 10 min:

12 Deadlifts 155/105#
9 Hang Power Cleans 155/105#
6 Push Jerks 155/105#

rest 2 min

Achieve 100 calories on airdyne AFAP 

followed immediately by 50 Burpee Broad Jump AFAP

130408

AM

warmup: 3 rounds

30 sec thoracic spine smash

rest 15 sec

5 sec tempo down, 1 sec up FS with barbell x 5 reps

rest 15 sec

clean and jerk: CJ from the floor: every 45 sec: 1 rep @ 75% for 5 reps then rest 2 min,  1 rep@80% for 5 reps, then rest 2 min 1 rep@85% for 5 reps THEN immediately Amrap in 3 min @90%

Back Squat work: rest 1 min between sets

Conditioning:

3 rounds AFAP:

400 m run

20 Barbell OH lunges @ 95#

15 Pushups

10 Muscleups

PM

20 min Row for max distance

130406

WArmup: 4 rounds

Upper back smash x 30 sec

rest 15 sec

Front squat sets

rest 15 sec

Close Grip PVC Wall Squat

rest 15

Snatch from the floor: every 30 sec: 1 rep @ 75% for 5 reps, 1 rep@80% for 5 reps, 1 rep@85% for 5 reps THEN Amrap in 2 min @90%

Conditioning:

5 RFT:

3 Power Snatches @ 125

12 Ring Dips

10 Burpees jump onto 45lb plate

50 ft handstand walk

Rest EXACTLY 5 Min

10 min: 15 sec ME cal Airdyne, 15 sec pedal

130405

Warmup:
Programmed FS: B2B 3x10
Upper back smash

Oly:
Tall Snatch 5x5 all at 50% of snatch rest EXACTLY 30 sec between sets

Back Squats

Conditioning:
75 DU
50 KB Swings (35)
25 HSPU regional standard
10 bar muscleups
Row 1k
10 bar muscleups
25 HSPU
50 KB swings
75 DU

130404

13.5

130403

30 minute run/airdyne/row

130402

Warm up: 

B2B FS 3x10

upper back mobility mash

Conditioning:

1 min ME KB Snatch (alt every 5)@ 32/24kg

*Rest 1 minute.

3 min AMRAP of:

3 Front Squats @ 155
100m Shuttle Run (10m increments)
3 Muscle-Ups

*Rest 1 minute.

1 min ME KB Snatch (alt every 5) @ 32/24kg

*Rest 1 minute.

3 min AMRAP of:

3 Front Squats @ 155
100m Shuttle Run (10m increments)
3 Muscle-Ups

*Rest 1 minute.

1 min ME KB Snatch (alt every 5) @ 32/24kg

130401

AM

Snatch: 1 rep every 20 sec for 2 min at 75%, rest 2 min, 1 rep every 30 sec for 2 min @ 80%, 1 rep every 45 sec for 3 min @ 85%, rest 2 min, 1 rep every 60 sec @ 90% for 3 min, rest 3 min, 1 ATTEMPT at 95%  

Conditioning:
100 Double-Unders
100′ OH BB Carry 155/105#
30 Pull-Ups
100′ OH BB Carry 155/105#
30 Pull-Ups
100′ OH BB Carry 155/105#
100 Double-Unders

PM

BS: 6x2 @ 80% Tempo 32X1

1a) 3X25 UB GHD Sit-ups
1b) 3X20 Reverse Hypers 

130331

Conditioning:
complete the following movements then immediately complete a 50 m hs walk then rest 45 sec
20 Thrusters @ 115#
40 KB Swings @ 53#
150 DU
40 KB Swings @ 53#
20 Thrusters @ 115#

130330

Power Snatch from the blocks (above knee) + 3 OHS. 6 sets

120. Might could have gone heavier. Not sure. Wasn't feeling great.

Midline/Skill:

A) Bottom to Bottom FS: 3 sets of 8 reps @ 95#… pause at the bottom of everyone and have a PVC behind you to force glutes to activate

B) Bulgarian Split Squat: 3 sets of 8 reps E/L @35# KB in each hand

C) Weighted Strict Ring Dips: 3 sets of 8 reps

Decided to go home and call it a day. Over it. 

130329

AM

warmup: 

A) close grip PVC OHS with face as close to a wall as possible: 3x10

B) 45 sec of the barbell version of this for 3 sets

snatch from floor: 5 sets of 3: ALL WORKING SETS MUST BE DONE WITHIN 10LBS OF EACH OTHER

145, 145, 150, 150, 150

clean ONLY from floor: 5 sets of 2: ALL WORKING SETS MUST BE DONE WITHIN 15LBS OF EACH OTHER

185, 190, 195, 200, 200

conditioning: 10 min airdyne for max calories… yep no rest, no tabata.  get as many as you can understanding that 10 min is a long time

PM

warmup:

A) GHD unweighted back ext: 3x10

B) 45 sec of this for three sets

Conditioning: 6 Rounds: 250 m row, 9 DL, 6 Hang Power Cleans, 3 Push Presses all @ 115, rest 1:1

Midline: 
Bottom to Bottom FS: 3 sets of 8 reps @ 95#… pause at the bottom of everyone and have a PVC behind you to force glutes to activate

130328

AM
13.4

PM
Strength:
Front Squat Max. When midline breaks down, stop there.

Conditioning:
Run 400m
15 OHS (95)
Rest 1:1, 5 rounds

130327

Jerks: 3@70%, 3@75%, 2@80%, 2@85%, 1@90%, 1 SET MAX UB REPS @ 70%

Triple Under Practice

130326

AM
1) Clean + Hang Clean ladder: start at 135 working up 10 lbs every 60 sec until failure.  YES 10LBS EVEN IF IT IS A HARD JUMP

2) Conditioning
4 sets:
45 sec Airdyne
15 sec rest
45 sec ME Wall Ball (30)
15 sec rest

PM
Midline Work:

A) Good Mornings: 5x5

B) BN Jerk Grip Push Press x3 + 6 SEC Pause OHS with Jerk Grip: 5 sets

Conditioning:

7 rds resting 30 sec btw rds (no rest btw movements)
7 Shoulder to OH 115#
10 HR Pushup
7 GHD

130325

AM
1) snatch + hang snatch ladder: start at 115 working up 10 lbs every 60 sec until failure.  YES 10LBS EVEN IF IT IS A HARD JUMP

THEN:

2)

A) Snatch high pull: 3x3 @ 175#

rest 30 sec

B) ME UB Toes To Bar: 3xME

rest 30 sec

C) Front Rack Barbell Step Ups: 3x8 each leg @ 95# DO NOT PUT THE BAR DOWN UNTIL ALL 16 REPS ARE DONE OR DROP THE WEIGHT

3) 15 min running clock: 2K Row, 50 alternating pistols, 30 hang power cleans @ 135, ME muscleups in remaining time

 

PM (after 12 hour shift)

1A) 3 x 90 sec plank hold

1B) 200 m farmer's carry (53)

 

2) 20 min row at 70% pace

 

130324

Jerks Only: 3@60,70,80% 2@85,90%, 1@95% THEN 15 Reps AFAP @75%

FS/BS: 2/4@82% x 6 sets

Skill:

A) Deadhang Pullups: 3xME

B) Strict DB Press: 3x8

130322

1)CLEAN off blocks (hip) + JERK
5x2 (Jerk both reps)

2A)CLEAN PULLS
3x3 @ 100%+
2B) 3 x 12 Double KB Snatch
2C) 3 x ME Freestanding HS Hold

3) Conditioning:
6 sets with 1 min rest
30 sec ME Calorie Airdyne
30 sec ME Squat Clean Thruster (95)

130321

AM
13.3
12 min AMRAP
150 wall balls
90 double unders
30 muscle ups

PM
SNATCH off blocks (hip)
5x3

Front Squat/ Back Squat
2/4 @ 85-90%

Conditioning:
5 Rounds of a 2 min running clock followed by a 1 min rest:
250 m row THEN:
1st round: ME KB Snatch (35) alternating arms every 10 reps
2nd round: ME GHD Situps
3rd round: ME KB Swing (53)
4th round: ME Toe To Bar
5th round: ME Burpees

130319

AM 

Conditioning

1 minute ME Ring Dips.

-then (no rest)-

4 minute AMRAP of:

15 OHS @ 95/65#
20 Pull-ups
30 Double-Unders

-then (no rest)-

1 minute ME Ring Dips.

-then (no rest)-

4 minute AMRAP of:

15 OHS @ 95/65#
20 Pull-ups
30 Double-Unders

-then (no rest)-

1 minute ME Ring Dips.

PM

CLEAN and Jerk

5 @ 85%. 

185. Went up to 195 because I felt good.

EMOM 6 

1 Clean + 1 Hang Clean @ 75%

165 felt easy.

1A) 4 x 3 BtN PP

up to 170.

1B) 4 x ME Strict Deficit HSPU

45lb plates to the floor (no abmat) 7, 5, 5, 5 + 5 kipping each set

1C) 4x8 GHD Back Extension

130318

AM
Front Squat/Back Squat
2/4 @ 90% x 6 sets
Went at 85%. Feeling weak. 215.

Conditioning:
4 sets, rest 1 minute
30 sec Airdyne
30 sec Jumping Squat (45#)
30 sec Airdyne
30 sec burpees

PM
SNATCH
3@ 70%, 3@ 75%, 2 @80%, 2 @ 85%, 3 @ 90%
Up to 145. Feeling super weak.

EMOM 6
1 Snatch + 1 Hang Snatch @ 80%
3 @ 125, 3 @ 130. 80% was not going to happen today. 

Stomach Virus Hell and Open workout 13.2

So I woke up Tuesday, March 12, 2013 with the stomach virus. I literally thought I woke up with rhabdo. I felt so sore and my body ached and I thought to myself that I had just overtrained. Hadn't had a rest day since the previous Monday and I was on my 5th day at the hospital.  I told myself, today is your rest day and your last day at work so you can do it! I knew something was also wrong when I was feeling so nauseous and I didn't want coffee. I always want coffee so that was a huge red flag. I got to work early and prepared for my day and started researching on my patients for the day. I couldn't concentrate. I didn't even want to get up out of the chair. I was trying to drink some ice water, which iI thought would help but I don't even like that either. By 0915 I couldn't hold my head up and I had horrible body aches and nausea. I was fighting back tears and our day was getting busier by the second and I knew my day was about to get worse because we were changing patients. I decided to go to my assistant nurse manager to see what she thought I should do. I immediately started crying and she sent me home of course. She also said the stomach virus was going around and even within our staff. 

So I went home and laid in bed for about 50 hours straight. Only getting up to go to the bathroom. Never got my temperature but I was freezing cold and sweating under the covers.  My fever broke that night but came back the next night. By Thursday I was feeling a little better. I would get up for about 30 minutes and then go back to sleep. I was so nauseated on Thursday and other horrible symptoms started. My stomach would never settle and I was alternating phenergan and limotil, both of which medicines make you feel like crap. By Friday, I was feeling a little better. Was able to go to the gym to play around with the workout, 13.2, and see how I wanted to attack it. I didn't feel good but didn't want to come into the gym Saturday without having played around with it especially feeling sick. Only in the gym for an hour and went straight to sleep. 

Saturday came and I did not feel great but knew I just needed to go do the workout. I was still experiencing symptoms. 13.2 Was awful. That much movement for my stomach was not good. I won't go into details. Let's just say I finished with 319. I was very disappointed with my score but knew it would be enough and I'm not redoing it. 

Sunday, I relaxed and prepped for the week ahead and going back to work. 

This has been one of the worst sicknesses I have ever experienced in my life. I'm still not feeling right and it's Wednesday of the next week, and not back to 100% and feel like it will be a while until I do. Ugh. I don't wish this on anyone. I'm glad I'm on the upside though. 

130311

AM
Snatch deadlift + Snatch from 1in off the floor
7X1
150#. Felt pretty good considering it was 4:30am

Conditioning
4 sets, rest as needed
30 sec ME airdyne
6 MU, hold 10 sec at top of last MU
ouch is all I can say

PM
** after 12 hour shift.

Conditioning

10 minute ascending round AMRAP of:

3 Hang Clean to Thrusters 135/95#
3 Burpee Box Jumps 36/30″
3 C2B Pull-ups
6 Hang Clean to Thrusters 135/95#
6 Burpee Box Jumps 36/30″
6 C2B Pull-ups
9 Hang Clean to Thrusters 135/95#
9 Burpee Box Jumps 36/30″
9 C2B Pull-ups
12…

Not smart to do this but oh well I did it. 

130310

WORK then...

Clean off blocks (below knee)
Blah - back still shotty.

1A) 4X3 Strict Press
110
1B) 4X8 Weighted Back Extension
45

10 Min EMOM
10 Thruster (65)
20 DU
~about 30 sec- 35 sec per round

Weird. lol

130308

AM
Snatch off blocks (below knee)
Wow, pointless. Low back is tight. 

Conditioning

*With a running clock…

3 rounds for time of:

50 Double-Unders
25 Wall-Balls
10/7 Muscle-Ups

>If you finish this effort in less than 12 minutes, rest until the clock reaches 12 minutes.

2 minutes ME Rope Climbs 15′

>Rest 1 minute.

2 minutes ME Row for Calories

Had no push this morning. It was pretty pathetic.

PM

Went to the Brayden Bash to support a local charity since I couldn't be there during the day because of work

Completed the last workout for fun and because it looked like an easy workout to smash.

10 S2O (175/125)

20 GHDs

10 FS 

20 GHDs

10 S2O 

Saw some good friends from out of town and had a good time. Had to call it a day early since back to work early in the am. 

130307

AM 
Open Wod 13.1
17 min AMRAP
40 Burpees
30 Snatch (45)
30 Burpees 
30 Snatch (75)
20 Burpees 
30 Snatch (100)
10 Burpees
Snatch (120)
197 :)

PM
1A) ME Double KB Snatch (53)
1B) ME C2B PU

Happy CrossFit Games Open !!

130306

power clean ladder + split jerk: 135, 145, 155, 165, 175, 185, 195, 205: drop 40 lbs from last made weight and complete 1 set ME UB reps

Row: 

2x250m rest 1:1

2x250m rest 1.5:1

2x250m rest 2:1

130305

AM

1A) Snatch Grip Good Mornings into Snatch Grip Push Press into OHS: 3 sets of 5 reps: rest 60 sec

115

1B) DB Clean to Thruster (must touch ground everytime): 3 sets of 12 UB AHAP: rest 60 sec

Stuck with 35#. 

Conditioning:

3-6 Rounds: 30 sec ME Airdyne + 30 sec ME Burpees, rest 1 min: at least 3 rounds completed.  When total (cal + burpees) drops by MORE than 5 total the workout is over.  Complete at least 3 rounds BUT stop at 6 rounds

6 rounds done.

PM

Warm-up

800m run

20WB

400m run

10WB

800m run

20WB

Snatch Ladder: 95,105, 115, 125, 135, 145, 155, 165, 175: complete a rep every 45 sec.  allowed 1 miss at each weight, once you miss twice at the same weight you can't move forward.  Whatever weight you last complete drop 30lbs and complete 1 set of ME unbroken reps from the floor

Up to 160 then ME UB reps at 130#. 

Got 4 without straps and 5 with straps. Here is the set with straps. 

Conditioning:

15-12-9 Power Snatch(115)

Box Jump (20)

130304

BACK to WORK and real life :(

Front Squat/Back Squat
2/4 @ 90% of FS. 
230 - not so good today. Really fatigued from the weekend I guess. 

Dallas,TX, March 1-3

March 1
So I decided to go to TX one last time to work with my coach before the Open and everything gets crazy.  It just so happened to be the same weekend as the Outlaw Camp at CrossFit Deep so I joined in on the fun. 

Max Snatch
165 easy. 

Max Clean and Jerk
215 and stopped :) 5lb PR!! Wooohoo Sorry the video flips. I did not record it but glad I got it on film.

March 2
7:00am training session with CrossFit Deep Team before Camp started. 
I did a partner workout with Kasey, who also happened to give me an amazing place to stay that weekend. 
3 rounds:
15 Squat clean and jerk (185/125)
30 Partner Burpees
100m Partner carry each

Me and Ingrid Kantola :) Love seeing her.

12:00pm
Front Squat/Back Squat: 3/6 @ 90% of 85% of FS. 
195

4:00pm
EMOM 2 Snatch @ 80%. 
Then 2 min AMRAP of Max Snatch @ 80%. 
Went at 140. ~83% and got 17. Have hit 18 before. Back was fried. 

March 3
7:00am
4 min AMRAP
2 rounds
12 alt. KB Snatch (53/35)
6 burpee over box jump
24 DU
Max MU with remaining time
Rest 2 min and repeat. 

I was demo girl for all the gymnastics stuff of the day, then I was back to Alabama. 

It was overall an amazing weekend! I had such a blast. :)