Wednesday 140115
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible
For a downloadable PDF of the workout, click here.
CrossFit Games Open 12.2 workout instructions and demo – video [wmv] [mov] [HD mov]
Post results to responses.
Compare to March 3, 2012.
Crossfit Strong (Dallas)
Warm up:
400 meter run and squat snatches
Pull ups
Burpees
WOD (partner)
AMRAP in 8 minutes
Partner 1- 250 meter row
Partner 2- 15 squat cleans at 135#
Rest 2 minutes
AMRAP in 4 minutes
P 1- snatch grip over the head hold
P 2- HSPU while parter is holding weight
AMRAP in 4 minutes
P 1- deadlift hold
P 2- as many MU’s as possible while partner is holding
Worked out with an older gentlemen
I did 30 snatch squats
25 HSPU (kipping)
7 MU with turnout (finally)
Congratulations Henry with your new older gentlemen friend.
Wod Rx
68
WOD
30 @ 65#
20 @ 75#
Strength complex: 3 snatch grip DL – 2 hang power snatch – 1 squat snatch
45-50-55-60-65-75
WOD as Rx = 60 reps
Great work this morning B!!
WOD as rx’d=33 reps
Strength: Snatch complex (7 sets)
3 snatch grip deadlifts + 2 hang snatch + 1 snatch
Sets: 95/105/115/125/135/145 (ran out of time to complete 7th set)
WOD as rx’d: 62 reps total
Completed 30 reps of 75# & 135#, did 2 reps of 165#
Thanks Angie!!! Although I barely beat my 2012 score.
Complex up to 100#
WOD as Rx’d = 80 reps
30 @ 75#
30 @ 135#
26 burpees with time remaining.
Little leary of the heavy snatch today.
Squat Snatch
Up to 95
12.2 as Rx’d
70 (7 reps off my 2012)
15 min rest
“Jackie”
As Rx’d- 8:18 (38 sec off PR)
No PR’s since having Harper but feeling good so hopefully soon!! Great job, 9:30!!
37/M/175
3 Snatch grip deadlifts + 2 Hang snatch + 1 Snatch
135/155/165/175/180(failed on the snatch)
12.2
As Rx’d
75# unbroken
135# sets of 5
165# all singles
Score=71
Snatch complex up to 95# (105# f)
Then one full snatch @105#
WOD 12.2: 71 (failed 2 reps @100#)
Any guys doing “guys night out” tomorrow
Night at bellator?
WOD as rx’d=60 reps
Snatch grip deadlifts + 2 Hang Snatch + 1 Snatch
75 – 95 – 105 – 115 – 125
12.2 modified
30 @ 75 (20,10), 30 @115 (sets of 5 at first, then 3, then singles which may have been faster than the 3s) then on to 135 (1 rep buzzer beater)
61 total reps
Top 8 Snatch Mistakes with Rich Froning
http://youtu.be/1VcHo0Yr1YA
Strength 3 Snatch Grip Deadlifts + 2 Hang Snatches + 1 Full Snatch
75-95-105-115(f snatches)-115 (f snatches)
WOD
Round 1 30 @ 75#
Round 2 16 @ 105#
I really need to work on my snatch.
3 Snatch grip deadlifts + 2 Hang snatch + 1 Snatch
75-95-105-115-125-125-135
12.2
As Rx’d
Score=57
Didn’t do crossfit in 2012, but did compete in last years open and completed 12 (ugly) reps at 135 in workout 13.1. Not sure if you can compare 12.2 and 13.1, but if you could then that would have been a 15 rep PR, and I know I had a few more reps in me.
CFHQ:
“Marguerita”
50 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand
18:00 (underestimated this one)
Snatch complex – up to 95#
Wod rx’d – 60 (23 more reps than 2012)
failed 2 at 100# so finished up with bar dips
|snatch complex up to 120#
WOD at 75#
80 reps
Snatch complex to 125#
“Jackie” RX’d.
7:42 (pr)
WOD
55 pr by 3
60 reps
3DL-2HPS-1PS
95-115-135-155-165(f PS)
wod
61
Wod RX 51… PR by 19.. I really wanted to get all 30.. Should have moved faster
3 snatch grip DL/2 hang ps/1 ps
85-95-105-115-125
WOD rx’d 78 reps
Made it to 90 last time we did it but I didn’t have a herniated disc then either!
WOD rx’d: 48
Did better than I thought. Snatch PR is 145#
100 pushups
100 situps
100 kb swings with 50 lb kb
13:00