20120222

T.o.W. 3 and Games OWD 1 released


WOD 120222:
BB Gymnastics
20 minutes Snatch technique work.
Notes: Focus on bar path and footwork. Bar should be as close to the body as possible throughout the entire lift, and if you move your feet MAKE SURE you are not jumping forward.
Conditioning
3 rounds for time of:
Run 400m
Row 400m
20 KBS 24/16kg
Notes: Perform all work at around a 90% effort. Concentrate on controlling breathing and staying “comfortable” during the entire piece. There is no need for a perfect KB standard.
Midline
1a) 3×3(each arm) TGU – medium/heavy, rest 60 sec.
1b) 3×10 Fast UB T2B – rest 60 sec.



Looking forward to 7 minutes of burpees.
Worked for 20 on snatch technique, from empty bar to 125, no big jumps, worked high hang, above knee, jumped back a little with light weights, tried to get over that habit. Had some good and some ugly.
13:59 on conditioning
tgu-3×3 @25lb, followed by quickest 10 UB t2b I could muster after each

No comments:


At the old HQ, CrossFit MECCA in 2007