Retest 12.3

Didn’t sleep well last night. I didn’t realize the heat was still up on the main floor, which warmed the upstairs too much and I was hot all night. Whoops.

Warm-up

• 3 Rounds
  • 250m Row
  • 10 Reverse Hypers (210#)
• 5×45# Muscle Snatch
• 5×95# Snatch
• 3×115# Snatch

Conditioning

• 5-4-3-2-1 Squat Snatch (135#)
• 50-40-30-20-10 DU

Pat Sherwood and I must be on the same wavelength, because he posted a very similar workout for CrossFit Linchpin earlier this week.

Maybe he has access to my training plan because I’ve had this programmed for 2 weeks. Came up with it based on my love for “Annie”. 🙂 My thinking with the rep scheme for the snatches is that it would be a good challenge to try to do them all touch-n-go and I don’t snatch below parallel enough, hence the squat variation. I made it through each set without dropping the bar, and it wasn’t as hard as I expected it to be. Finished in 5:18, with a couple misses on the set of 50 dubs.

Accessory

7 Sets

• 5 Pendlay Rows
• 3 Evil Wheels
• 60-90s Rest

Went 135-155-155-175-175-175-175# on the rows. Slowed myself down on the evil wheels in the last couple of rounds since they are getting easy for me.

More Conditioning

CrossFit Open 12.3 – 18:00 AMRAP

• 15 Box Jumps (24″)
• 12 Shoulder to Overhead (115#)
• 9 T2B

Time to start getting the feel for that dark place we go to during the Open workouts. Figured this would be a good measuring stick due to its length. Back in 2012 during the Open I did 5+21. Got 8+1 today. Died hard on the box jumps in the 8th round. Went 7-5 on every set of push jerks and 5-4 on every set of toes to bars except the 8th round where I did 3 quick sets of 3. Definitely a lot of room for improvement with shorter breaks between sets and movements. Wouldn’t mind seeing this come up as a repeat workout this year.

Accessory

2 Sets

• 30 Shoulder Taps

Shoulders were pretty beat up.