2015-12-23 WOD

WARM
std warmup
snatch drills

MAIN

A. Work to a heavy snatch (full squat snatch).
squat snatch: 3x65, 2x75, 2x95, 1x105
power snatch: 115, 125, 135(f)

B. CF Open 13.1. 17 minute AMRAP
{
40 burpees (with jump to 6" marker)
30 snatches 75#
30 burpees (with jump to 6" marker)
30 snatches 135#

20 burpees (with jump to 6" marker)
30 snatches 165#

10 burpees (with jump to 6" marker)
30 snatches 210#
}
I got the first 100 reps done in 9:20 (vs 10 min last time), then got 1 rep at 135#.
Probably could have managed 2-3 more, but instead dropped to 95# and got 20 reps
So score was 101, or 121 scaled.

vs my performance of 2013 open, if ranked in the 45-49 masters category, my 2013 score would have been ~ 2600/3240 (80th percentile), and today's would have been ~1900/3240 (58th percentile). Had I not scaled, and instead manage and additional 5 snatches or so, I'd be somewhere around mid-point. Definite improvement.

I added:

C. One Arm Chinup progression
3x3/arm

D. Pullup/MU work alternating w GHDs
{
10 GHD situps
5 strict C2B pullups
10 GHD situps
5 HR pullup
10 GHD situps
3 kipping barMU
10 GHD situps
2 strict BarMU
}