6/22/11

Warmup:
2 minute total of L-sit/rock 2 cradle (ab work)

Skill: 3xmax rep pullups (10/10/butterfly pullup practice)

Strength: 4x3 push press (105#/135#/185#/225#) PR

WOD: "6/22/11"
5 rounds for time of:

• 5 push press (135# Rx)
• 10 box jumps (24" Rx)
• 1 minute mandatory rest between rounds

Total time 5:42 Rx

This includes the 4 minutes of mandatory rest between rounds which means I had 1:42 of total work to complete this WOD (avg 20.4 seconds per round). I'm pretty happy with that. I really like this WOD.

CrossFit Total

Warmup:
row 250 meters
1x10 squats
1x10 press (45#)
stretches
1x1 press (135#)
1x2 back squat (225#)
2x1 deadlift (225#/315#)

WOD: "CrossFit Total"
1 rep max lifts on press, back squat, and deadlift. The goal is to total 1000#.

Press (155#/175#/185# PR/190#F) = 185# (10# PR)
Back Squat (315#/355#/370#F/365# PR) = 365# (40# PR)
Deadlift (365#/405#/410#) = 410# (this went down-worried about back)

Total 960# (5# PR overall)

Previous Total

Snatch & Row

Warmup:
Burgener warmup
pvc pass thrus
15 situps
2x3 snatch (45#/67#)

Strength:
5x1 snatch (95#/115#/135#/155#/165#) -failed 175#

WOD: "2x500 meter row"

1. 1:37 PR
   
2. 1:47
   

Snatch-Burp-Double

Warmup:
4 rounds of:

• Burgener warmup
• 25 situps

Strength:
5x3 hang snatch (95#/115#/135#/155#/185#)

WOD: "Snatch-Burp-Double"
5 rounds for time of (Rx):

• 5 kettlebell snatch per arm (1.5 pood)
• 10 burpees
• 20 double unders
• rest 1 minute between rounds

Elapsed/Time per round

1. 1:27/1:27
2. 4:27/2:00
3. 8:23/2:56
4. 14:06/4:43
5. 18:03/2:57

Total time was 18:03 with 4 minutes of mandatory rest (working time was 14:03). I fell off in round 4 (hit a wall I guess), but strung the double unders together in round 5 to get back in line.