15-12-9-6-3 reps of:
Power Cleans
HSPU

Notes: Power Cleans @ 135.

Workout was done at No Excuses. Depth on HSPU was questionable. Did not use blocks or sand bell, depth was probably not to either standard. Broke power cleans into manageable sets, tried to focus on minimal rest. For example, set of 12 was 4-4-4 with 15-20 seconds between each.

Evil Annie
50-40-30-20-10 reps of: 
Double Unders (3:1 singles)
Evil Wheels (1:2)

9:47

Back Squat 5-5-5-5-5

215-225-235-245-255

10 V-Ups & 10 Supermans between efforts

10-round Tabata squat
  Then, 3 attempts at max handstand hold


This Tabata interval is 20 seconds of work followed by 10 seconds of rest for 10 intervals. Remain in the bottom of the squat for every other rest interval (alternate bottom-to-bottom). Perform handstands against a wall and hold for as long as possible. Rest as needed between attempts.


Post number of squats completed, and time for each of the handstand attempts.


Squats: 137 reps
H1: 0:51
H2: 0:53
H3: 0:52

E2M for (5) Rounds:
15 Ball Slams
5 Deadlifts

All sets and reps were unbroken. Ball Slams were 25 and Deadlifts 205. Workout at No Excuses.

A: Every (3) minutes, for (8) rounds:
200m Row
2 Heavy Snatches

B: 3X20 Evil Wheels

Used 130 for the snatches.

Four Rounds:
HSPU (6)
KB Swings (9)
HSPU (6)
Box Jumps (9)

Rest 0:60 between sets.

Used 40lb KB and 24" box due to availability. HSPU were strict, head to sandbell.

A: Hang Clean 5X2

B: 30 Reps For Time:
Hang Clean 155/105

C: 5X10 V-Ups

A:  Best lift was 165. Failed at 175 on last attempt.
B: 2:24 -- used 125 for the workout.

Workout was at No Excuses.
#SnowDay

"Christine"
3RFT:
500m Row
12 BW deadlifts
21 Box Jumps @ 20"

Notes: Subbed 185lb deadlifts for BW.

Shoulder Press 1-1-1-1-1
135-145-150-155-165(PR)
Push Press 3-3-3-3-3
155-170-180-190-200(PR)
Push Jerk 5-5-5-5-5
185-190-185

Notes: PR on both strict press and push press. Previous 3RM for PP was 185, 1RM was 195 so 200# is amazing! Shoulders were fried and push jerk was dodgy at this weight. Should have gone down to 170-175, only finished three rounds.

A: Squat Clean 3X1

Best was 165; failed at 185lbs. No speed in the first pull or turnover.

B: For Time:
25 Calorie Row
25 Box Jumps @ 20"
20 Calorie Row
20 Box Jumps @ 20"
15 Calorie Row
15 Box Jumps @ 20"
10 Calorie Row
10 Box Jumps @ 20"

A: 8 minute AMRAP:
Climbing 3-6-9-12 etc...
Snatch @ 85lbs
Box Jump Overs @ 20"


Completed 76 reps. 15 Snatch + 1 Box Jump.


B: 10 Rounds:
Skill Work (Not For Time)
10 Back Extensions
5 Evil Wheels

2014 Regionals Events 1&2
A: 6:00 cap
 1RM Snatch
 -with no rest, go right into Event #2
B: Max HS Hold (nose and toes to wall)
 -then-
C: 6:00 cap
 1RM Clean & Jerk

Crossfit Games Open WOD 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

90 Reps

Note: Used Rx'd weight for women.

A: 135lbs. This was a struggle. Couldn't get under 140lbs.
B: 1:03
C: 175lbs

"Jorge"
For Time:
30 GHD Situps
15 Hang Squat Cleans
24 GHD Situps
12 Hang Squat Cleans
18 GHD Situps
9 Hang Squat Cleans
12 GHD Situps
6 Hang Squat Cleans
6 GHD Situps
3 Hang Squat Cleans

Note: Hang Squat Cleans @ 95lbs

11:14

Finish with 50 Evil Wheels

For Load: Team Series Event 7

Front Squat 7-7-7-7-7

Notes: Must clean bar from the ground. Rest :90 between sets.

125-145-165-170-175lbs

A: E2MOM for 12 Minutes (7 sets):
5 TNG Power Snatch
Build to a 5RM for the day.

Touch and go is the goal of today's power snatches, but don't let devolve into crappy form for the sake of hanging on to the bar. Scale reps and/or load to something you can handle well.

95-115-125x5. Grip was becoming an issue with bars at the Y. Use chalk or gloves next time, goal was to get 135lbs.


B: 3RFT:
21 KB Swings @ 40lbs (limited by KB selection at the Y)
50 GHD Situps

Rowing 'Nancy'

5 Rounds

500m row

15 OHS @ 65-pounds

Push your pace on the row and go straight to the barbell. 

Four Rounds:
Run 400 meters
Row 500 meters


Damper set at 7/8 for row. All splits were sub-1:54

Endurance
On the Concept 2; Row:
4K Pyramid - 250/500/750/1k/750/500/250 meters
Rest 1 minute between efforts.

Damper set at 8. This was a nice effort, tough after all the pulling this morning. 

A: Snatch
EMOM for as long as possible: Start at 65lbs and add 10lbs each minute.

B: OHS 3X2. Take bar from rack.

C:  Big Clean Complex
(4) sets of the following complex:
High Hang Squat Clean + Hang Squat Clean + Full Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Full Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Full Squat Clean + Split Jerk

1 Complex = all 12 reps without dropping the bar. rest as needed between sets. Goal is to build each set.  High Hang is from the pockets, Hang is from just above the knee.

D: 10-9-8-7-6-5-4-3-2-1 reps of Strict UB HSPU. Rest as needed between each set. 

A: 145 was best lift; missed 2X at 155.
B: 175lbs
C: Used 135 across all sets. Did not see the note about increasing load. This was prescribed as (6) sets; SO TOUGH! Scaled to (4) sets. Second set, only made it through Push Jerk.
D: As Rx'd. 

Power Snatch

Every Minute on the Minute, for 16 minutes:
Minute 1: 5 Touch-and-Go Power Snatches 95lbs
Minute 2: 5 V-Ups

-then- 
For Quality:
3 Rounds:12 Squats
10 Ring Rows
8 HR Push-ups
4 Rounds:3 Handstand Kick-Ups
20 Hollow Rocks
5 Rounds:5 Strict Handstand Push-Ups
10 OWLS 45lbs

BBG
5X3 T&G Power Cleans + 5 Jerks (any style) – heavy but no misses, rest 2:00

125-155lbs 

Conditioning
AMRAP 10 minutes:
10 Deadlifts @ 195lbs
20 V-ups

4 Full + 7 Deadlifts

Front Squat 1-1-1-1-1-1-1-1-1-1

Since we are working to find a 1RM max, bar to be taken from rack.

First (7) sets to be done between 90-95%, then look for PR on sets 8-10.

205X3
210X2
215X2
225X1
230X1
245X1

Previous 1RM was 225lbs. Smashed by 20lbs a day after all those lunges!!

3RFT:
50 Walking Lunges
50 HS Shoulder Taps
150 Singles

Tabata:
Push Press @ 65lbs
V-Ups
SDHP @ 65lbs
Jump Rope

Strength
Heavy 2RM Power Snatch
Best lift was 140lbs. Failed at 150lbs.

Conditioning
3 HSPU
3 Power Cleans @ 135
9 HSPU
6 Power Cleans
15 HSPU
9 Power Cleans
21 HSPU
12 Power Cleans

10 Calorie Row
10 OHS @ 95lbs
15 Calorie Row
15 OHS @ 95lbs
20 Calorie Row
20 OHS @ 95lbs
15 Calorie Row
15 OHS @ 95lbs
10 Calorie Row
10 OHS @ 95lbs

Notes: 10's & 15's were UB w/ OHS. Broke 20 into 2X10.
10 Calorie Row: 0:30 seconds; 150 meters
15 Calorie Row: 0:47 seconds; 215 meters
20 Calorie Row: 0:71 seconds; 300 meters

Row 100 Calories For Time
**Every 20 Calories, 100 Singles