The 30s

1.  Metcon

For time:
30 Thrusters, 115/80
30 Pull ups
30 Power Cleans, 115/80
30 Burpees
30 Jerks, 115/80
30 BJ, 24/20" - games standards.

14:41

2.  Snatch Skills

5 x 5 Squat Snatches, TnG, OTM at 60% - 65#

3.  Strength

7x4 Back Squats, across

125#

21-15-9 TTB, Box Jump, DL and Sotts Press

1.  Metcon
21-15-9:
TTB
BJ, 24/20"- games standards
Dead Lift, 225/155

8:49 Felt heavy and tired

2.  Skills
5 x 5 Sotts Press
Worked up to 35

"Nasty Girls" or the scaled version "Dirty Girls"

1.    Metcon
"Nasty Girls"
3 RFT:
50 Squats
7 Muscle ups- did C2B pull ups- no mu today
10 Hang Power Cleans, 135/95
8:55

2. . Snatch
10 x 1, OTM at 70-75%

Used 75#

Saturday 7a Snatch and C&J

Arrived home last night and feeling tired today-

Worked on my snatch- worked up to 95# and it felt heavy today
Same deal with C&J- failed 125# jerk and called it

+

BS 3 x 5
105, 125, 145

+

Metcon (Time)

Complete 3 RFT:
10 Sumo DL High-pull (40-50% of today's BS 5RM NTE 115/75lbs)
8 Push-Press (same as SDHP)
6 T2B
400m MB/SB Carry 

12:02

Last day at the MouseTrap

Whew- it was a rough one for our last day:

500m row immediately followed by 50 box jumps at 24"

+

100m sprint
100m walking lunges
100m spring
100m burpee broad jumps
100 KBS 1.5pd

16:03

CrossFit Total

Press 1RM- 85# ties PR

Back Squat 1RM- 185#, 10# under PR

Deadlift 1 RM- 215, 10# under PR

Total = 485, up 47# from 438 in 11/19/2011- interesting chart here explaining it all 

MouseTrap Bar MU and DU

13 min. AMRAP:

5 Bar MU

50 DU

5 rounds + 14 DU

Did 1st 2 rounds of Bar MU then ripped my hands- so switched to 15 pull ups each round

Did sets of 5 with pull ups

Didn't have my rope, so my DU weren't as smooth as usual