Open 11.6 Workout

This is the sixth workout of the 2011 Reebok CrossFit games open. It is a 7 minute AMRAP of two movements--a 100lb thruster and chest-to-bar pull ups.

The rep scheme is as follows:
3 thrusters
3 c2b pull ups
6 thrusters
6 c2b pull ups
9 thrusters
9 c2b pull ups
and so on and so on, as high as you can go within the allotted time.

I made it through 15 thrusters and 4 chest-to-bar pull ups before the seven minutes expired.

Spring Chipper

Easter Monday WODs

The first here is a 15 minute AMRAP I did this morning. The second is 4 sets of heavy back squats I did earlier this evening.

Saturday Double Header

This first video is of a more metabolic conditioning type workout that I did early Saturday morning. It is:

4 rounds for time of:
9 box jumps, 30" platform
7 squat cleans, 60lb sandbag
5 ring dips
3 rope ascents


Later in the day, I did more of a strength workout--5 sets, each 3 repetitions of overhead squats.

Sadly, shamefully, this is my first time devoting a strength session to overhead squats. My goal was to hit 155lbs, but 145 ended up being at the edge of my ability for the given number of reps. Next time, though.

Repeat WOD

I've done this workout several times now over the past year, most recently around Christmas 2010. My time then was 11:19, and today I got 9:40! Wahoooo for PRs!

The workout is:

21-18-15-12-9-6-3 repetitions for time of:
sumo deadlift high pull, 75lbs.
push press, 75lbs.

Chipper

Did this one yesterday.

"Hammer"