2013 CROSSFIT GAMES!

Wednesday, June 20, 2012

WOD - WEDNESDAY, JUNE 20TH 2012

STRENGTH

A. 5 ATTEMPTS MAX MUSCLE SNATCH
SET 1 = 115#
SET 2 = 125
SET 3 = 135
SET 4 = 145
SET 5 = 155

B. 2X4 SNATCH GRIP PUSH PRESS W 2 OHS @185#

C. 7X2 SNATCH OFF HIP HIGH BLOCKS
SET 1 = 145#
SET 2 = 150#
SET 3 = 155#
SET 4 = 160#
SET 5 = 165(F)
SET 6 = 165#
SET 7 = 170#(GOT 1)

D. FIND 10RM DL IN 10 MIN
SET 1 - 315
SET 2 = 340! (AT REGIONALS I COULD ONLY DO SETS OF 1 AT 345#)

E1. 4 SETS MAX STRICT HSPU + MAX KIPPING HSPU W 2 - 45# PLATES UNDER EACH HAND
SET 1 = 10 STRICT AND 1 KIPPING (FELL OFF WALL)
SET 2 = 10 STRICT AND 3 KIPPING
SET 3 = 9 STRICT AND 5 KIPPING
SET 4 = 9 STRICT AND 3 KIPPING
TOTAL = 38 STRICT AND 12 KIPPING
E2. 4X5 WEIGHTED PULLUPS
SET 1 = 45#
SET 2 = 53#
SET 3 = 72#
SET 4 = 85#
E3. 4X10 REVERSE HYPERS ON THE GHD W 20# BALL BETWEEN LEGS

- ALL 3 OF THESE WERE SUPERSETTED TO SAVE SOME TIME.

WOD
5 ROUNDS
5 SNATCHES (185)
10 RING PUSHUPS
200M RUN
MY TIME = 16:06

- SNATCHES TOOK ME FOREVER BUT I ONLY HAD 2 FAILED ATTEMPTS AND THIS IS THE FIRST WOD I EVER DID W THAT MUCH WEIGHT SNATCHING SO DEF COOL TO KNOW I COULD ATLEAST DO IT.

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