Some workout stuff…

Crossfit Games Open Sectional 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

RESULT: 123 reps cheers

This score, while not stellar on the leader board, is pretty awesome for me.
As a mashup of last years workouts, neither of which I did very well on…ok, I sucked. At the last minute, Ryan gave me a tip that completely transformed my snatch and low and behold I was able to get that 75# bar up 23 times. I really think I could have done more now, but just didn’t expect that 75# to go up the way it did. So, yeah, I’m super happy with this score.


Crossfit Group Class

Front Squat
- Performance: Build to a 1RM …165# PR!!

“Clean Under The Sink”
EMOTM for 18 minutes:
Even Min – 5 Hang Power Cleans started at 73# and ended at 95#
Odd Min – 25 sec of Double Unders - best set:52
(pick a load for hang power cleans you think you can sustain unbroken each set)

Great workout!! albino


A. 3 Bench press @50% w/band tension;
EMOM for 9 Min (switch grip each set; close, med, wide)
Was pressing alone so I was a little afraind to go too heavy with the bands on. started at 65 and finished at 75. Probably could have gone heavier.
B. 3 ring dips with chain; EMOM for 9 min - Tried the chain on ring dips…that was a joke. Ended up doing 2 reps on the minute with a 5# DB. 
C. Ring push-up plank; AMSAP x3; rest as needed - 30 seconds all three sets

What a Face

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