WHITEBOARD – 29 January 2012
Workload:
Power Snatch (Work up to Max Snatch then perform 3 sets of 5 at above 75%)
Then:
5 Rounds of:
10 Kettlebell Swings (100/70)
15 Toes to Bar
20 Back Extensions (unweighted)
Notes: Please note that after you hit your max you perform 3 sets of 5 at ABOVE 75%. If you are feeling sluggish and not in top form keep the percentage lower (near the 75% mark), but if you are hitting well then up the weight. Post best single and set of 5. You can perform the sets of 5 from the hang as well.
Ridiculous: http://games.crossfit.com/article/announcing-online-judges-course
Snatch drop up to 90×3
Clean+hang clean+jerk up to 123, PR
Half Mile warm up
8x200m shuttle sprint intervals
first interval was around :41. all others were done around :48 – :50 pace
50 second rest between all intervals
135# snatch
115# 3X5
Wod completed.
From a scary gym in my hometown:
Row warm up, but batteries dead on the readout so I just rowed for 20 min
Sub snatch drops for power snatch; up to 75#
Thank you to the dude doing the stare down on the rack to only use it for one set of shoulder shrugs
WOD modified
Days like this I miss NHF