20120331

A week off

We traveled back to Philly, where the only WOD we did was 12.5. I improved by 3 thrusters from last year for 95.
I finished the Open at 236 in NorCal and 3814 in the world.  An improvement of 105 places in region and 139 in the world with approximately double the competition.  I'm not happy but I'll take it. The improvement despite the steeper competition makes me want to take this further.

Eight years until Masters...

Thursday:
Squat clean 3x3 warm ups & 3x3@50%

For time:

5 Rope Climbs 15′
15 Ring Dips
30 KB Snatch 24/16kg (15/15r)
3 Rope Climbs 15′
15 Ring Dips
20 KB Snatch 24/16kg
1 Rope Climb
15 Ring Dips
10 KB Snatch 24/16kg

9:50

Friday:
BB Gymnastics
1) Snatch From Blocks (just below knee): 3X2 @ 75%, 2X2 @ 80% – rest 75 sec-115, 125
2) Clean From Blocks (just below knee): 3X2 @ 75%, 2X2 @ 80% – rest 75 sec-155, 175
3) 4X2 Heaving Snatch Balance – heavier than last week, rest 75 sec-95, 105, 115, 125

Strength
1X20 Back Squat @175

Then...
Part A:

3 rounds for working time of:

10 Push Press 135/95#
15 HR Pushups
20 Pullups

*Rest 2 minutes after each round.

-Rest 10 minutes between parts.

Part B:

6 minute AMRAP of:

7 Hang Power Cleans @ 185/120#
11 Ring Dips
14 T2B
Part A:
4:22 working time (push pressed 105)
Part B:
2 rounds plus pwr clns (cleaned 135)

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At the old HQ, CrossFit MECCA in 2007