Outlaw WOD 4-30-12

After learning that my football bro/ roommate from Benedictine College placed #3 in the Crossfit SE Regionals, and is going to the games I was pumped and extra motivated about today's Outlaw WOD.

G snatching 225#!!!

G in 3rd place going to The Games in Cali!

I worked out with Justin aka Ninjow today at Noon in the box. Here's what we did.

BB Gymnastics1) 5X3 Snatch @ 75% - rest 45 sec. @75# 2a) 4X3 Behind the neck Push Press (snatch grip) - heaviest possible, rest 60 sec. @145# 2b) 4X2 Snatch Pull @ 110% - rest 60 sec. @185#
Strength
1) 1X20 Back Squat (Group 2 – 2X10 @ 50% – rest 60 sec.) @ 225#

Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.

Conditioning
30 Burpee Over-The-Box Jumps 24"
30 T2B modified with K2E 30 Push Jerks @ 95# Row 1K

For time: 14:06