Goat Practice: 12 minutes working skills that need improving.

For time:

50 Mountain Climbers
15 OHS 115/75#
15 HSPU
50 Mountain Climbers
12 OHS 115/75#
12 HSPU
50 Mountain Climbers
9 OHS 115/75#
9 HSPU
50 Mountain Climbers

OUTLAW

12 minutes to practice 2 position Power Snatch

http://www.catalystathletics.com/exercises/exercise.php?exerciseID=163

5×3 Snatch Balance

Focus should be on speed under the bar and a solid landing position.

3 Rounds

15 Front Squats @ 115/75

15 TTB

15 Lateral Box Jumps 20″

5×2 @ 80% Squat Cleans Rest 60-80 seconds

Note, these are not touch and go reps, re-set for each lift

3×3 Clean Pulls heavy!

Conditioning

Row 500m
100 Double-Unders
200′ DB Farmers Carry 100/70#
20 Alternating DB Snatches 100/70#
100 Double-Unders
Row 500m

For time.

Strength

1a) 3X8 Weighted GH Raise – heaviest possible, rest 45 sec.
1b) 3X8 Tempo GHD Situps (5 counts down, 5 counts up) – rest 45 sec.

1×20 Back Squat.

Notes:  This should be a Maximal UNBROKEN set.  Choose a weight that you could usually do ten reps with and fight through the next ten.  You must not rack the bar at any point in this set. Add 10 pounds if last week’s set was a bit easy and 5 pounds if you almost puked.

5×3 Muscle Snatch: Focus on staying “over” bar as long as possible. Bar should remain as close to body throughout entire movement.

5 Rounds

5 Dead Lift 225/150

10 Box Jumps 24/20

Sprint 200

15 minutes to find your one rep max Power Clean

-Then

AMRAP 20

5 Ring Dips

10 Toes To Bar

15 Squats

*Every round begins with a buy in of 3 Hang Cleans . You MAY choose your own weight beginning @ 115/75#. For men every 10# and women every 5# over the prescribed weight will earn credit for 1 extra round to be added to the total score of rounds (i.e. for men – 13 completed rounds of Cindy with a weight of 135# will equal a score of 17 total rounds).

Inspired by Outlaw CF

Spend 15 minutes getting a 1rep max Press

-then

AMPAP 12

15 Wall Ball 20/14

12 Anchored Sit Up’s W/ Plate 25/15

9 CTB Pull Up’s

Snatch Balance

15 minutes to establish 3 rep max

-Then

4 Rounds

4 Push Press 135/95

8 Overhead Squats 135/95

12 Absolutely vertical KB swings 70/54

16 Lateral jumps over parallette

Courtesy Outlaw CrossFit

4X5 Tempo Deadlifts – heaviest possible (with PERFECT technique & speed), rest 60 seconds.

Notes: Tempo should be 3 counts from floor to knees, explode past knees driving hips to bar, 3 counts back to floor. Concentrate on keeping legs loaded NOT back. Maintain vertical shin.

-then-

1×20 Back Squat.

Notes:  This should be a Maximal UNBROKEN set.  Choose a weight that you could usually do ten reps with and fight through the next ten.  You must not rack the bar at any point in this set.

Then:

AMRAP 20

Run 400

12 Cleans 135/95

12 Burpees

Courtesy, CrossFit OUTLAW