4/18/12 Training

BB Gymnastics
1) Every 30 sec for 5 minutes complete 2 Snatches (full squat) @ 75%.
Notes: There will be a 10 Burpee penalty for every missed rep.
2) Every 30 sec for 5 minutes complete 1 Clean & Jerk (full squat) @ 75%.
Notes: There will be a 20 Burpee penalty for every missed rep.
Strength
3a) 3 X ME Bench Press @ 75% – rest 60 sec.
3b) 3 X ME Strict C2B Pullups – rest 60 sec.

Notes: If you know you have more 10 reps, add a 20lb vest. If you know you have more than 20, add a 40lb vest.

4) Conditioning
25 Wall Balls 20/14lb
40 Absolutely Vertical KBS 32/24kg
40 GHD Situps
25 Wall Balls 20/14lb
40 Deadlifts 225/150lb
40 T2B
25 Wall Balls 20/14lb
For time.

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Extra 120418

*The recommendation is to rest at least 2-4 hours after the day’s normal conditioning before performing this work. If you cannot rest this long, test your resting heart rate before beginning the normal conditioning work and rest long enough for it to return to within 5 BPMs of that number.5)
5) Group 1 Conditioning
Email Rudy@OutlawCrossFit.com for your WOD. No, this is not a joke.

RESULTS

1. 200#, no misses

2. 245#.  Screwed up and did 2x per minute.  5 misses.

3a. skipped
3b. 12, 9, 9 with a 20# vest


4. 11:28

5. 230 (Easy 300 if fresh)

     Can't tell you the workout (?).  Stopped halfway through last round, shoulder issues