The Countdown, DL/T2B, Max Snatch

8 rounds for reps
On a 2 minute countdown complete:
200M Run
Max # Deadlifts / Max # Toes 2 Bar
1 min Rest
Coaches notes: Rx DL = 185/135, alternate between DL & T2B each round. Score = Total # Reps.
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DL (27, 22, 22, 22) T2B (22, 21, 18, 19)
Total: 173

Tried to go semi-easy on the run so I wouldn't be toasted on the others, felt good on the deadlifts. Broke them up into sets of 5, ending with a max set. Grip was tired on the toes to bar, and I couldn't get a good rhythm so I had to stop my swinging pretty often. Concentrated on controlling breathing during the rests, and I think it made a really big difference.


Work up to 1RM Snatch
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125. Tried a few times at 135, but I just couldn't mentally get myself to drop under it. Did a good amount of reps at 75-95 to practice dropping under it and catching the weight rather than power snatching it

OHS, Short Metcon

Afternoon

1. Work up to 1rm OHS
2. 10-9-8-7-6-5-4-3-2-1 of Squat Clean (light), toes to bar
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1. 155. Really happy with this, it's a big improvement over my last max. In the end the limiting factor is definitely my overhead strength. I didn't have any problem squatting the weight, but it was really wobbly at first when I lifted it, and I had a lot of trouble finding the sweet spot to hold it.
2. rx'd with 125#. Did the toes to bar lying on the ground and lifting my legs and upper body because my hands are shredded from Cindy last night.

Affiliate Workout

Afternoon

Today we did the final workout from the 2009 Crossfit Games Affiliate Cup

75 Squat Cleans-------------scaled to 50 (135#)

150 Toes-to-bar------------------------100

150 Box Jumps-------------------------100 (24")

75 Thrusters----------------------------50 (95#)

35 Muscle-ups--------------------------20

150 Burpees-----------------------------100

150 Double-unders---------------------100

300 Walking Lunges-------------------200 (35# plate overhead)

The workout was originally intended for teams of 4, but we scaled it back for a team of 3.  This was a great workout because of the variety.  I was able to do a few of something, and then when I got tired, I could switch over to something else, and just chip away at it that way.  Our team did pretty well.

I need to practice my double-unders, I could only get like 1 or 2 at a time and then smack myself in the back with the rope, it looks like somebody whipped me.  Same with the muscle-ups, I can get 1 pretty reliably, but not a lot more in quick succession