Crossfit Brent: Road to the Crossfit Games

First day of the outlaw way with Matt.  Looking forward to it.

BB Gymnastics:

1) Snatch: 2X2 @ 70%, 2X1 @ 75%, 2X1 @ 85%, 2X1 @ 90%, 4X1 @ 75% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.

75/82.5/95/100/82.5kg - hit both 220# snatches

2a) 3X5 Snatch Hi-Pulls – heavier than last week, rest 60 sec.

110/112.5/115/115/115kg - 253# straps on last 3. They helped.  Felt heavy.

2b) 3X5 Non-Heaving Drop Snatch – heavier than last week, rest 60 sec.

95/105/115/125/125# - drops. Felt good.

Skill

12 Minutes Chest Facing Wall Handstand & Shoulder Touch Practice.

Done

Notes: The goal is to get into and maintain the handstand with exclusively the nose and feet in contact with the wall. If you can get into and maintain the handstand within these parameters begin to try to some shoulder touches. Do not let your hands or nose drift away from the wall while performing shoulder touches. It is imperative that a hollow body position be maintained for this drill. Obviously, do not allow the desire to keep your nose on the wall end in injury—it’s not that serious.

Conditioning

3 rounds for total reps of:

1 minute ME HSPU
1 minute ME Front Squats 135/95#
1 minute ME Pull-ups
*Rest one minute between rounds.

Total: 176 reps
Hspu: 21/15/11
135# FS: 20/15/14
PU: 35/25/20