Friday, 3.2.12

Warm Up: 7:30 row (1700m) 3 rounds of: 7 Russian Kettlebell swings, 7 hollow rocks, 7 back extentions, then Burgener warm up.

Strength: Snatch Grip Deadlift 3 x 3

65x3, 105x3, 125x3, 135x3

These deadlifts are so much harder than regular deadlifts. The grip makes it feel like you can hardly hold the weight up, at least for me. The snatch grip always hurts me. We did a shrug at the top of each rep to help get us ready for the snatches in the conditioning.

Conditioning: CrossFit Games Open 12.2
Proceed through the sequence below completing as many reps as possible in 10:00 of:
- 30 Snatch (M 75 / F 45 lbs)
- 30 Snatch (M 135 / F 75 lbs)
- 30 Snatch (M 165 / F 100 lbs)
- Max Rep Snatch (M 210 / F 120 lbs)

30 at 45lbs + 30 at 75lbs= 60 total (plus 5 extra at 45lbs, because I did an extra set of 5 by accident)

I was amazed that I did 75lbs 30 times, and it really wasnt as hard as I thought it would be. I am used to working with 65-70lbs whenever we do snatches because I try to work on form, but today I just decided to go for the perscribed weight of 75lbs. I feel like my snatches are getting a lot better because I am getting the shrug and the hip extention down. It took me over 5 minutes to do all 30 of them at 75lbs, but I kept on pace and finished with 2 seconds left! I am glad the time was over, though, because there was NO way I would have been able to do 100lbs for the next set.