18.03.2014 - Jumps, Squats and DWF Q3

A. Seated box jump; 5 minutes to build to max

Worked up to 53"

B. Paused front squat; 12 minutes to build to a heavy single - 3 second pause

60, 80, 100, 110, 120, 125 - Struggling with a bit of pain in my left knee cap.

EMOM x8

10 wallball - 9kg

5 burpees

Complete. Each round took between 33-35s 

EMOM x14

Even - 8 KB step ups -24kg/arm, 20"

Odd - 5 weighted chin up

Only did 6 minutes to save myself for Mary

Divided We Fall Qualifier 3

20 Minute Rolling Clock
Male athletes go first.
10 Minute AMRAP
Cindy
5 Pull-Ups
10 Press Ups
15 Squats
or
Mary:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Followed by females

Our team is Me, Lee Howe, Keziah Wright and Evie Hollis. 

Myself and Lee decided to go with Mary as it was double points. Kez and Evie went with Cindy.

Guys - 13+25 (805)
Chicks - 14+15 (435)

On a personal not i was really pleased with how my pull ups held up through the 10 minutes. I managed 6 rounds unbroken and then broke my final round 10+5.

Mary

Strength
Shoulder Press - 1x5@65%, 1x5@75%, 1x5+@85%
35
45
50x8

Deadlift - 1x5@65%, 1x5@75%, 1x5+@85%
105
120
140x7

Conditioning
Mary
20 minute AMRAP
5 HSPU
10 Pistols
15 Pull ups

11 + 22 Rxd PB

PB by 2 rounds + 4 reps, all HSPU's and pistols unbroken.

OLY lifts + Mary

BB Gymnastics
1) 3 attempts to establish a 1RM Snatch – rest as needed.
2) 3 attempts to establish a 1RM Clean & Jerk – rest as needed.

Notes: Take as long as you’d like to warm up for these lifts, but limit yourself to ONLY 3 legit attempts. You may use any style of each lift, but try to stick to a near USAW standard.

Snatches
40
50
60
65
68 f, f, f

Really dissapointed with snatches today, kept loosing the bar to the front. Dont think i was finishing the 2nd pull and bumping the bar forward off my legs.

Clean & Jerk
60
70
80
90
100 f, f*, f*

Dissapointed with this also, cleans felt nice and sharpe up to the 1st 100. Failed this clean becasue i pulled to early with my back (which is fried from yesterday). Other 2 fails were on the jerk.

Just one of those days i guess, not going to read in to it to much.

Conditioning
“Mary”
20 minute AMRAP of:
5 HSPU (Regionals standard)
10 Pistols (5L/5R)
15 Pullups

9 Rds + 18 reps

Aim was 10 rounds and i was on target to achive this until i tore my hand in round 5. Everyting unbroken up to this point, then i had to perform the pull ups on my finger tips of my right hand which made completing more than 6 at a time difficult.

The tear!

                           

CrossFit Brand X taking us through Mary