House Cleaning

Pre:
10 Min. Trigger Point
5 Min. Burgener Warm-Up/ Skill Transfer

WOD:

For Time:

Complete 100 Medicine Ball Cleans @20lbs/10lbs

while performing 5 Burpees every minute on the minute.

After this task 100 Abmat Sit-Ups (hands secured on arms/feet unanchored)

Post:

10 Min. work flexibilty

Matt B: 11:52 (PR) 

The Long Box Jump Goodnight

Pre:
MWOD 15-20 min.
L-Sit Progressions/ Kipping Dips 10 min.

WOD:
15 Min. AMRAP
15 40kg Front Squats
20 Pull-Ups
25 30' Box Jumps

Post:
5 min. Middle Split
5 min. Shoulder Mobility

Matt B: 3 Rounds 15 Front Squats 10 Pull-Ups
Box Jumps were not cool!!

Grace

Pre:
10 min. MWOD
10 min. Circut: 10 Knee tucks, 20 SDHP, 20 Box Jumps
Practice 5 Ground To Overheads @105lbs

WOD:
"Grace"
30 Reps for time of Clean and Jerk (Ground to Overhead)
@135lbs

Wait 5 min...
1 set max reps Front Squat @135lbs

Post:
10 min. Circuit: 45 sec. Plank Variations, 20 SDHP, Practice Handstand
10-15 min. Tack and Floss w/ lacrosse ball, Couch Stretch

Matt B:
Grace-4:22 (PR)
FS-12 reps

Humble Pie

Pre:
10 min. MWOD of your choice
10 min. 12 reps Band Good Mornings/ 12 Standing Hollow Body Landings/ 6 Pistols 6 Broad Jumps

WOD:
20 Min. mais repetições que possíveis de...
5 Muscle-Ups-http://media.crossfit.com/cf-video/CrossFit_MuscleUps.wmv
10 Pistols -http://gymnasticswod.com/content/pistol
15 5ft. Broad Jumps-

Post:
10 min. Mobility
Trigger Point

Matt B: 4 Rounds 1 Muscle-Up


Muscle-Ups were not on today and hurt my time.  I am discouraged, but I have to just learn from my mistakes and strive for better next time.  Sub for 1 Muscle-Up is 4 Pull-Ups and 4 Dips.

Snatch and GO

Pre:
10 min. MWOD Heel chord/ shoulder blades
10 min. Practice Double Unders/ Burgener Warm-Up
Burgener Warm-Up...http://journal.crossfit.com/2010/07/burg-warmup.tpl


WOD:
5 Reps Squat Snatch 42.3 kg or 95lbs
Sprint 200 ft.
4 Reps Squat Snatch 48.3 kg or 105lbs
Sprint 200 ft.
3 Reps Squat Snatch 52.3 kg or 115lbs
Sprint 200 ft.
2 Reps Squat Snatch 58.3 kg or 125lbs
Sprint 200 ft.
1 Reps Squat Snatch 62.3 kg or 135lbs
Sprint 200 ft.

Squat Snatch looks like this..http://www.youtube.com/watch?v=hVTYRjSDyC4 (awesome)
This exercise is advanced, you need to practice with very light weights like a PVC pipe.  The CrossFit Journal will help http://journal.crossfit.com/

5 Minutes after the WOD
Max Reps Overhead Squat with challenging weight


Post:
Couch Stretch 2 min. each leg
Bottom Position 5 min.
PVC Pass-throughs

Matt B:
9:43
60kg Ovhd Squat-5 reps

No Holds Barred

Pre:
10 Min. Bike
10 Min. Mobility/ Pose Drills

WOD:
For Time...
10-9-8-7-6-5-4-3-2-1 Reps
Toes to Bar http://gymnasticswod.com/content/toes-bar-kip
Bar Dips http://gymnasticswod.com/content/dip

Post:
15 Min. L-Hang Progressions (Band) and Mobility
10 Min. Bike

Matt B: 8:13

Walk Under The Ladder

Pre:
MWOD http://www.youtube.com/watch?v=LOXHvAb_s3s&feature=player_embedded
Burgener Warm-Up
10 min. practice form for the following movements....

WOD:
20 Min. AMRAP of...
10 Reps 45lbs Sumo Deadlift High Pull, 3 Reps Burpee Pull-Up, 3 Reps 95lbs PP or PJ
20 Reps 45lbs Sumo Deadlift High Pull, 6 Reps Burpee Pull-Up, 6 Reps 95lbs PP or PJ
30 Reps 45lbs Sumo Deadlift High Pull, 9 Reps Burpee Pull-Up, 9 Reps 95lbs PP or PJ
40 Reps 45lbs Sumo Deadlift High Pull, 12 Reps Burpee Pull-Up, 12 Reps 95lbs PP or PJ
50 Reps 45lbs Sumo Deadlift High Pull, 15 Reps Burpee Pull-Up, 15 Reps 95lbs PP or PJ
and keep going up until time is done, post total reps for score.

Post:
4 Min. Shoulder Mobility
3 Min. work on Middle Split
2 Min. each side work on Side Split

Matt B: 308 Reps