Felt a bit more rested today than yesterday. Had to work late last night, but back at it for the 4:30pm class today.

Warm Up

2 Rounds of:

250M Row
10 Passthrough
10 KB Swing
10 Bar GM
10 SG Press (behind the neck)

Burgener Warm Up

Met Con

Hang Power Snatch 3-3-3-3-3 reps


Charlotte: Hit 80# for highest set of 3

Extra Work

– 200M Waiter Walk KB (53#)


West Metro CrossFit Spring Fling Competition with Zach, Karly, and Marissa! Here’s how we did in order of event.


3000m Row switching off with each teammate getting 20, 15, 10, and finally 5 pulls. Each teammate completes a matching set of burpees once they’re finished rowing.

Time: 12:50 (8th)

Event #1

Part 1 – Partners 1 & 2 (M/M or F/F) alternate movements to complete as many rounds and reps as possible in 6 minutes of:

5 Burpees
10 Axle-bar Deadlift (180/120)
100m Sprint

Part 2 – Partners 3 & 4 (M/M or F/F) alternate movements to complete as many rounds and reps as possible in 6 minutes of:

5 Toes to Bar
10 Wall Ball Shots (20/14) to a 10′ target
20 Double Unders

Result: 782 reps (4th)

Event #2 – “Clean & Jerk”

Time Cap: 12 min

Teams have 12 minutes for each member to establish a 1RM Clean & Jerk. Each team will be provided two barbells and two athletes may be lifting at a time. Scoring will be the combined total weight of all four team members best lift.


While not attempting a lift, one team member at a time may perform Ring Muscle Ups. Each Muscle Up will contribute an additional 2 lbs to the team’s overall total.

Result: 877# (14th)

We completed 66 muscle-ups, and I hit a PR of 185# on Clean and Jerk.

Event #3 – “If He Dies, He Dies”

Time Cap: 11 minutes
For time:
200m Run w/ 35# plate
20m Dumbbell Overhead Lunge (50’s/35’s)
15 Handstand Push Ups or 45 Hand-release Push Ups
5 Burpees Over the Wall
15 Hang Power Snatch (115/75)
2 Legless Rope Climbs or 4 Rope Climbs

Result: 11:32 (11th)


Worked out in Charlotte’s garage in Chicago using her bar and oly plates.

800m Run Buy-In

Hang Power Snatch (85#)

800m Run Buy-Out

Time: 26:43

The bar was incredibly slippery and we didn’t have any chalk so this was a pretty frustrating workout. I could only manage 3-4 snatches at a time. My hands were moving all over the place.


Warm Up

600M Run
10 Squats – High Knees
10 Squats – Butt Kicks
4x Burpee – Run
Shoulder Circuit
10 Passthrough

Max pull-up test: 20 (New PR by 3!)


Snatch Prep
– 5 High Pull
– 5 Muscle Snatch
– 5 High Hang Pwr Snatch

T2B Technique
– Kip
– Kipping leg raise
– Kipping T2B


Partner WOD For Total Reps

P1 – High Hang Pwr Snatch (95/65#)
P2 – 10 Toes 2 Bar

Partner 1 completes AMRAP of snatch while partner 2 completes 10 T2B. At that time partners switch and partner 2 continues snatch where partner 1 left off.

Score: 105

I partnered with Todd on this one. We started off strong getting all of the T2B done straight, but after a few sets, grips started to tire and hands started to rip. By the last few sets, I was doing 5/3/2 on the T2B. This one hurt that’s for sure!