8/22/2012

''Home Sweet Abattoir'' (08.23.2012)

Warm-up Drills (08.23.2012)
2:00 x Speed Rope
''Burgener Drill'' (2 Rnds/45lbs/PVC)
2 Rounds for Quality/Instruction of:
5 x Snatch Grip Deadlift
5 x Hang Power Snatch (45lbs)
5 x Snatch Grip Rack Jerk
5 x Overhead Squats (45lbs)
-Shoulder Dislocates x 10 (PVC)
-Shoulder Mobility additionally as needed
-Scorpion Stretch
-ITB Stretch
-Calf/Soleus Stretch

''Home Sweet Abattoir'' (08.23.2012)
Complete 4 Rounds of the following; attemping to execute as many repetitions as possible during each work interval. After the first 4 Rounds have been completed rest 1:00 to recover and record scores thus far before storming back through an additional 4 Rounds with the objective of meeting or exceeding as much as possible any movements prior rep records.
This one is going to sting a little...
:30 x Max Reps Power Snatch (75/55lbs)
:15 x Rest
:30 x Max Reps Slamball/Sledgehammer Strikes
:15 x Rest
:30 x Max Reps Shoulder-2-Overhead (75/55lbs)
:15 x Rest
:30 x Max Reps Double-unders
:15 x Rest

Notes: Substitutions today for Double-unders will be Box Jumps. Power Snatch substitutes may be either KB Swings or Bumper Plate Ground-2-Overhead as needed based on safety/technical proficiency of the lifts. Get some, freaks...
Spoiler Alert: With this wonderful new, shiny, ninja clock we can preset custom intervals... Which may or may not mean the second time through this travesty of a WOD potentially could leave deep scars on various CrossFitter souls... What? Yesssssss.

Post total reps/points (or per movement if possible) to comments.

Skill Development (08.23.2012)
Complete as many rounds/reps as possible for Quality against an 8:00 Running Clock
1 x Wallwalk Into Handstand Hold and Back
4 x Pistols (alt.legs)
:10 x Ring Support (static hold)
4 x Pistols (alt.legs)

Notes: 
**Today's Skill Development Is Optional** 
Those needing additional practice/confidence working the actual kick-up into a handstand (against a wall or with coach/spotter assisting freestanding hold) may substitute in 1 x Kick-up with a :05-:10 hold each round for the Wallwalk.

Mobility WOD

CrossFit Endurance WOD (08.23.2012)
''1 Minute Ladder''
Swim, Bike, Run, or Row (C2)
1min on, 1 min off,
1 min on x :50 sec rest,
1 min on x :40 sec rest,
1 min on x :30 sec rest,
1 min on x :20 sec rest,
1 min on x :10 sec rest,
1 min on x :20 sec rest,
Continue back up the ladder until...
1 min on x :50 sec rest,
1 min on x Done!

Post distances to comments.

6 comments:

Shanie said...

Home Sweet Abattoir
Completed 5 rounds
RD1 - 47
RD2 - 41
RD3 - 40
RD4 - 41
RD5 - 45
Total 214
45# Power Snatch
14# Slamball
45# S2O
22" Box Jumps

Justin Green said...

1st 4 rounds: 272
2nd 4 rounds: 289

75# P. Snatch
40# slam ball
75# S-2-O
Double Unders

-Hoostie

mtn Rob said...

172 reps

Grinster said...

Nice little burner this morning.

For time:

3 rounds of:
3 Deadlifts
5 Burpees
Run 200m
2 Rounds of:
3 Deadlifts
5 Burpees
Run 200m
1 Round of:
3 Deadlifts
5 Burpees
Run 200m

6:40 w/ 225 (Should have done 275 or 315)

~Chase

lewis.robertdavid@gmail.com said...

Down on the beach, Atilla and I did the .com Hero WOD, albeit slightly modified for equipment on have.

"Tully"
Complete 4 Rounds for Time:
Swim 200± yds (open water)
23 x KB Swings @ 32kg

37:58

-Bert

Alison said...

"Home Swwet Abattior"
31/31/37/34/22 totals
45#/8#sledge hammer