Warm up:
3 rounds of:
5 Burpees
3 reps of Bear complex (bar only)
3 Pull ups
followed by The Junkyard Dog Warmup (with a partner)

15 minutes of snatch prep work, including The Burgener Warm up


3 rounds for time of:

8 Split snatch (115 lb./75 lb.)
7 Bar muscle ups
400m Run

3 rounds for time of:

8 Hang snatch (115 lb./75 lb.)
7 Bar muscle ups
400m Run

Post time to comments.

1. The sub for 7 bar muscle ups is 12 chest to bar pull-ups

2. If you are not proficient in split snatch, you will want to do hang snatches. Work on split snatch in your movement prep to determine which version you will want to do. If you have not done many snatches in general, go with the hang snatch and dial in technique.


What really makes us fat, New York Times



The 2012 CrossFit Games started yesterday at Camp Pendleton, and today is a rest day for the atletes. If you’ve watched the videos all week and thought, “that doesn’t look overly exciting, I can do that….” well, get ready. Remember during the Open when we each competed, and we had our friends there all cheering for us? It creates an electricity in the gym where maybe you pushed a little harder and fought for every last rep….Imagine that same atmosphere but magnified 1000%, where there are thousands of CrossFitters cheering and pushing the most amazing athletes far beyond any place we could imagine.

Get ready….you’ve never seen anything quite like it.

Post thoughts to comments.

Thursday WOD, July 12, 2012

7 thoughts on “Thursday WOD, July 12, 2012

  • July 11, 2012 at 9:12 pm

    YAY for Olympic Lifting Day, or as we call it, Thursday!!! WOO HOO!!

    When we are lifting at our gym, there are some “unwritten” rules of lifting etiquette. I’ve been asked often lately to please post some rules . I found a list online that is pretty good – please read these, particularly #1 and #2.

    1. Do not stand directly in front of someone doing a lift.

    2. Don’t walk across someone else’s platform. In particular, the small pause between the clean and the jerk is not your cue to quickly nip across. Neither is it appropriate to sneak across while someone has a lift held overhead.

    3. If someone is taking a heavy lift, don’t make noise and don’t take a lift yourself. Wait.

    4. Do not drop an empty bar on the floor. Also, if you have a bar with only ten pound plates on each side, do not drop it from overhead – it causes the plates to break.

    5. Ask before you try to share a platform with someone.

    6. Share the platform unless its already too crowded!

    7. Don’t load only small plates.. if you can put reds and blues on, do so. Its better for the equipment.

    8. Don’t stand a bar on its end to unload plates unless you own the bar.

    9. Don’t take 5 minute to do anything on a platform if you are sharing it.

    10. If you are using blocks, try not to drop the weight onto them too hard.

    11. Don’t talk about how you are ‘more than strong enough’ to hit a weight. You aren’t if you can’t hit it.

    12.. Do not offer coaching or technique advice unless asked or unless recognized as a coach in the gym. Especially do not try to correct a higher level lifter without permission.

    13. If your gym has a limited supply of 1kg rule plates don’t just walk over to someone else’s platform and nick them while they have their back turned. At least have the courtesy to ask.

    14. If someone misses a lift, “You’ll get it next time” or “I think you’ve got this” is fine. Telling them what you think went wrong is not unless they ask.

    15. Be positive. This sport has more failure in it than almost any other, and negative attitudes are contagious. On the other hand, positive attitudes make everyone want to lift more.

  • July 12, 2012 at 6:20 am

    Really fun skillful workout!

    16:26 rx’ed

    By the way, the yoga mats don’t work on the bar muscle ups, they don’t allow you to roll your hand around quickly enough. I’d say use a ton of chalk, and you still may rip a little, I lost a small bit of skin on my right palm.

  • July 12, 2012 at 8:05 am

    Did this one in Vail on Monday. 14:21 with 500 meter row instead of run.

    Leanfit 9:58 with 85 lbs.

  • July 12, 2012 at 8:19 am

    13:26 @ 65 lb split snatch and 12 CTB pullups instead of muscle ups. Thanks for pushing me Dab!

  • July 12, 2012 at 4:54 pm

    Using a ton of chalk is actually not a good idea – it really doesn’t work like we think it should. The reality is, it just leaves a big chalk gunk on the bars that is actually not so great for the bar or for the person who uses the bar right after you.

    The best thing to do is bring a towel and dry your hands regularly on it. If you use chalk, the less you use, the better it works.

  • July 13, 2012 at 6:58 am

    Weekly Win: getting back to the box after recovering from minor back injury and doing a bar muscle up! Weekly fail – on second attempted bar muscle up I received a shredder hand… Crossfit seven – 1 Jeremy – 0.

  • July 13, 2012 at 11:28 am

    12:50 RX. Fun one.

Comments are closed.