Overhead Squat / DB Snatch / Situps

16 min AMRAP

1,2,3... Overhead Squats 115#
1,2,3...(ea) DB Snatch 40#
12 situps

In hindsight, the situps were a bit much - on the posterior area.

Static WOD

Strength

Squat Clean 70% 1rm
5x5 

WOD

3 RFT
5 Handstand Pushups (NO pads)
:15 L-Hold*
:25 Jerry Can Hold
35 Dubs


*You're time stops (doesn't reset) if you fall out of the hold, or drop the jerry cans

This was a pretty good WOD. the handstand pushups were the worst, probably because of the cleans right before. This could be an awesome WOD - with a little tweaking.

Muscle-up / Thruster

I based this WOD off of "Amanda".

9-7-5
Muscle-Up
Thruster 135#

I ripped on the muscle-ups. It slowed me WAY down.

Kettlebell / Pullups

5rft

5 KB Snatches (L)
5 KB Snatches (R)
5 KB Overhead squat (L)
5 KB Overhead squat (R)
10 KB Swing (1.5p)
5 dead hang pullups

This was one based off of one I did in Omaha. It's a good one!

Snatches

I took today to be a skill and lifting day.

Snatches

1-1-1-1-1-1-1*

*you may attempt the same weight multiple times before moving to the next rep.

I'm not the best at snatches, so I decided that I would spend extra time working on my skill work. I would do my single rep - sometimes several times at the same weight until my form looked (and felt) good - before I'd move on the the next rep.

I PR'd!

Hang Squat Clean Ladder

EMOM
2 Burpees,
1 hang squat clean*

*Add 10lbs every minute. Partial points awarded for burpees after failed attempt.

Skill work after you complete the ladder latter

This was good. I need help on my squat clean form. I started extremely light, and moved up.

Bar Muscle-Ups / Pullups

I've had the idea for a WOD like this for a few weeks. I decided to let the rips in my hands heal before I did it though.

5 rounds, not timed*
3 bar muscle-ups
5 strict pullups
Max rep pullups

*round is terminated when you fall off the bar. Score = total reps

I liked this one. My hands held up pretty well. I did, however, rush the fourth round, and slipped off the bar. I'll revisit this one.

Front Squat x7

For my second WOD of the day, I wanted to do some skill work as well as a lift

Tire "Sled Pull" 4 x 25 yards (Not for time) 150#

then

4 attempts at max rep double under

then

Front Squat
7-7-7

I never did a seven rep max on front squat, so I really had no idea where to start. If I were to do it again, I would have based my attempts around my five rep max.

Skill Work - Bar Muscle-Ups

Tonight was a Skill day

Bar Muscle-ups

I was able to get 8 in a row, and about 21 in one sitting, but then I blew a hole in my hand. Just my luck.

Karen and Bar Muscle-Ups

In the Games, they announced Bar Muscle-Ups as part of one of the WODs. I've never tried them, so I worked on them tonight. After that, I did Karen and Burpees.

Karen

150 Wall balls 10', 20#

For time

Then - 93 Burpees - for time

This was a bad bad bad night. in the middle of my burpees, I had my hip / back get all janky. It's been hurting ever since. Blah! (but I PR'd Karen!)

Tire Flips / Muscle-Ups

I've found that taking a high-skill movement, and coupling it with a strongman movement tends to make awesome WODs. I decided to take it a step further, and add a little twist tonight..

9-6-3 of:

Tire flips (500# tire) with a jump through*
2-for-1 muscle-ups**

For time. This was a good one. I was a bit surprised how difficult the added movements made the WOD



*A jump through is simply jumping into the middle of the tire, then back out on the other side.

**2-for-1's are doing a muscle-up and adding an additional dip before you finish the rep.

Snatch Balance... It's Okay to Laugh...

Sometimes it's just better to laugh at yourself, and to let everybody else do the same. That being said...


I worked on the Bergener warmup, then:

Snatch balance
5-5-3-3-(3)-1-1-1-1

THEN

Squat snatch / split snatch skill work at 135#

I comically failed on 145... And got it on tape! Enjoy!

Kettlebell "Bear Complex"

My last WOD in Omaha on this trip was at Crossfit Hydro. Once again, it involved Kettlebells

1 kb bear*
25 double under
2 kb bear
25 double under
4 kb bear
25 double under
2 kb bear
25 double under
1 kb bear
25 double under
(Cut off = 15min)

*Kb bear @ 1.5p
5 Sumo Deadlift High Pulls
5 Front Squats
5 KB press (each arm)
5 KB swing

I finished the WOD, and was able to hang in there with the big boys. All these kettlebell WODs are wearing my arms out!

KB Snatches / KB Overhead Squats

Back in Omaha! I want to stop by several boxes while here. This was done in the morning class at Crossfit Tactile Fitness.

20 reps of back squat 265#

Then

5rft of:
5 KB snatches 1.5p (left)
5 KB snatches (right)
5 KB overhead squats (right)
5 KB overhead squats (left)
5 dead hang Pullup


I felt good. I got to do some one-armed kettlebell work - which I liked. Felt like home!

Muscle-ups / Run / Handstand Pushups

I wanted to work on some weaknesses tonight, so I did muscle-ups and handstand pushups. 

5rft:

5 muscle-ups
400m run
5 hspu
1 min rest
(time excludes the rest)

In retrospect, this was a bad combo for me because my shoulders tend to get janky after I over use them... oh, and I definitely over used them!

Double Unders

I didn't have a ton of time, but I wanted to do SOMETHING.

Double Unders

250 - for time 

It's harder than you think!

Snatch Day!

I took a day to work on my Snatch. I co-mingled my warm-up with skill work, then went heavy

Snatch
5-5-3-3-1-1-1

I PR'd by 5#, so I'm happy, but I felt that I could've gone another 5 - ah well! Something for next time!

Nasty Girls

I was a bit nervous going into tonight because the last time I tried this WOD, I felt a pop in my arm - just above my elbow. I'm pretty sure that muscle-ups will be coming shortly in the Open, so I decided to spend some extra time with my shoulders in a MobilityWOD - to loosen them up... And I've been wanting to do this WOD for a while 

Nasty Girls

3 rds of:
50 Air squats
7 Muscle Ups
10 Hang Power Clean 135#

For time.

I'm really happy that I did this one tonight. It smoked me, but I'm happy that I'm able to string several muscle-ups together. I didn't kill it, and there's room for improvement, but I'm happy with the results for the first time. And I have a new WOD to add to my favorite benchmarks!

Heavy Back Squats / Double Unders

I'm still not thrilled about the second WOD for the Open being the Snatch Ladder. I really wanted some heavy power lift with a technical move. But first, I had to work on my Split Snatch

20 minutes of form and technique on the Split Snatch.

Then

3 rounds of:

11 Back Squats 235#
35 Double Unders *

*For every time you broke up a set, there was a 1 burpee penalty.

My rope was stiff because it was so cold. It made double unders especially difficult - and 6 burpees to ensue (6 really isn't terrible)

I put the penalty in there so that I couldn't burn through it. I had to both focus on form, and completing the set unbroken

I'm feeling that WOD, and it might have been a mistake while I'm facing the Snatch Ladder, but I was ready for a WOD that's in my wheel house.

Clean & Jerks / Double Unders

I wanted to do a lift with a quick burner. I wanted to do Clean and Jerks for the lift, so I loosely based the WOD after the 2011 Crossfit Open. I changed it into a ladder, added weight, and cut it to only 5 minutes.

Double Unders

2 attempts for max reps 

Then

Clean and Jerks
1-1-1-1-1-1-1

 Then

5 minute AMRAP of:

1,2,3... C&J (50% 1rm)
10,20,30... Double unders.

 I finished with a Mobility WOD on shoulders and range of motion in the elbows and shoulders as well.

I'm still not seeing much improvement with my overhead weights. I am getting more proficient with double unders, which was my Achilles heel even six months ago.