2013-11-12 WOD

Another day at Usine Crossfit. Fun WOD. Part B was a derivative of the 2013 Open workout 1.

WARM
1.5k run (from hotel to box)
3 rounds
{
10 Sumo Deadlift High-pull with a kettlebell (35#)
10 pass thrus
10 KBS 35#
10 good mornings
}

MAIN
A. Deadlift.  5x50%, 5x65%, 3x75%, 3x85%)
5x135
5x185
3x225
3x265

B. Modified version of Open 13.1.  Instead of 'plateauing' at the set of snatches beyond one's max, they instead had us scale them as indicated below.

17 MIN AMRAP
{
40 burpees
30 Power Snatch 75/45 (or 25% of your ORM) I went with 45# (40% of my max)
30 burpees
30 Power Snatch 135/75 (or 50% of your ORM) I went with 55# (~50% of my max)
20 burpees
30 Power Snatch 165/115 (or 75% of your ORM) I went with 75# (65% of my max)
- it was during the above set that I ran out of time about half way through
10 burpees
AMRAP Snatches 210/135 (or hit a PR and repeat)
}
Score: 166 (40 burpees, 30 snatches, 30 burpees, 30 snatches, 20 burpees, 16 snatches)

I added

C. HS practice
3x HS Hold 30s