Max Hang Snatch

30sec on 30sec off for total reps.
5 rounds toes to bar
4 rounds over the box jumps
3 rounds hang snatch 95/65 (any style snatch okay)
2 rounds Double Unders

Then

Immediately after the WOD, you will have 5 minutes to establish a 1-rep max Hang Snatch

Post reps and load to comments.

HOLIDAY HOURS: The gym will be closed Friday 7/4 and Saturday 7/5.

As many rounds as possible in 20 minutes of:
3 Muscle ups
6 Toes-to-bar
12 Jumping lunges

Post rounds and reps to comments.

Compare to 10/20/11.

CrossFit Games Open 12.3

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar

Annie Thorisdottir 13 rounds + 8 push press (20" box, 75lb push press).
Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

For a downloadable PDF of the workout, click here.

CrossFit Games Open 12.3 workout instructions - video [wmv] [mov] [HD mov]

"Perfecting the Box Jump" with Kelly Starrett and Carl Paoli, free CrossFit Journal video - preview [wmv] [mov]

"Efficiency Tips: Box Jumps" with Matt Chan - video [wmv] [mov] [HD mov]

SUBMIT 12.3 RESULTS BY SUNDAY, 5PM PT

Five rounds for time of:
12 Wallball shots, 20 pound ball
12 Toes-to-bar

Josh Everett 3:51, Kim Malz 5:33 (16lb ball). Post time to comments.

WOD Demo with CrossFit Montgomery County - video [wmv] [mov]

“3G Tabata”

Tabata:
C2B Pullups
Ring Dips
T2B

Complete 24 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are chest-to-bar pullups, the second 8 are ring dips, and the third 8 intervals are toes-to-bars. There is no rest between exercises.

Post total reps from all 24 intervals to comments.

Compare to 7/15/11.

Tabata x 2

Tabata front squats 95 pounds.
Then tabata toes-to-bar.

Post tabata scores to comments.

Front Squat Good/Bad Bi-panel [wmv][mov]