Iron Martini

Wednesday, April 21, 2010

Snatch singles 155, 165, 170

C+J singles on the minute 5x1@190

Squat 3x3@325

Press 3x3@195

Chins 3x3

BP 3x5@70

Bent row 3x5@65

Knee raises 2x5

C+J singles 185, 205, 215

Snatch singles 5x1@155 1 in intervals

Clean grip snatch 2x3@135

3 rounds:

20 kb swings @62

100 jump rope

Also Tues Christine did

BP 3x5@65

Goblet squat 3x5@25

Bent row 3x5@65

Lateral raise 2x10@6

Snatch 2x1 155, 165

Clean 3x1@185

Then I remembered I was supposed to jerk too, so...

C+J 5x1@185

Dove under it nicely, also dangerously close to a rack

Incline

Sam 3x3@235

Mike 3@185, 1@205, 1@210

Sam 3x3@400

AFAP: As Fast As Possible
BA: Bad Ass
BAP: Band Assisted Pull Ups
Bottoms Up Press: Hold kettlebell upside down by handle and press up from shoulder, with bell facing up. Balance is challenge.
Glassups (formerly Shoulder-O's) - a KB armbar, TGU up, windmill, OH squat, and TGU down
GTG: Grease the Groove. Working an exercise or movement for practice and maintenance rather than heavy work.
Hack squat, hack lift, behind the back deadlift - a deadlift with the bar behind you
Heaving snatch balance: Start with the bar on the back of your shoulders and hold it in a snatch grip. Dip and drive the bar up, then drop into a full squat, catching the bar overhead. Stand up with the bar overhead. Lower the bar behind your head and repeat. See video - http://media.crossfit.com/cf-video/CrossFit_SnatchBalance.wmv
Inverted Burpees
Iron rope - stand on a bench, bar vertical in front of you with weights loaded on the bottom. Go hand over hand (with hands close to each other) and walk the bar up, then down - that's one.
KTE: Knees to elbows. Hang from pull up bar and try to touch your knees to your elbows. Good luck.
Pin Press - partial movement (OHP or BP) where the weight is started from the pins in the power rack.
TMM: Too many martinis
WFD: Weight For Distance