2013 CROSSFIT GAMES!

Thursday, August 9, 2012

WOD - THURSDAY, AUGUST 9TH 2012

AM STRENGTH AND WORKOUT

A. 2 X - 3 STOP SNATCH WITH 1 POWER SNATCH
95-115-125-135-145-155-165-175-185-190-195(F - WENT TO A FULL SQUAT SNATCH)

B.  1 POWER CLEAN AND 2 PUSH JERKS
155-175-185-205-215-225-235-240-245(F ON 2ND JERK) - 225

C. 3XME STRICT PULLUPS - 21-19-16
C1. 3XME HSPU TO 2 PLATE DEFICIT - 7-8-8
C2. 3X15 BACK EXTENSIONS
C3. 3X5 - SNATCH GRIP PUSH PRESS - 185-195-205

D. WOD
AMRAP 12 MIN
9 THRUSTERS (35#)
1 ROPE CLIMB 15FT
MY SCORE = 13+3

PM STRENGTH AND WORKOUT
A. ESTABLISH A 1RM PUSH PRESS FROM THE FRONT
205-225-235-245(NEW PR) - 250(F)
B. AMRAP 15 MIN
3 BEAR COMPLEX (155)
200M RUN

MY SCORE = 9+3

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