Snatch Skill work – focus on pulling yourself under the bar, catching deep, and maintaining a tight bar path
*do not exceed 75% of your 1RM
+
3 sets (@80-90% for Open Athletes)
500m Row
Unbroken Wall Ball (min 10/max 25)
400m Run
r/r – 2min
Record # of wall ball shots and time
Skill Work
Kipping, Muscle Ups, Double Unders
+
AMRAP – 12
4 Squat Clean Thruster 135/95
8 TTB
12 Box Jumps
10:18 on the nutrition challenge WOD, down from 11:54 the first time! And I 4 pull ups in a row today!! 
One more day in the challenge!!!
In 20min build to a 1RM Back Squat
Compare to 1.30.12
+
21-15-9
CTB Pull Ups
OHS
Compare to 10.4.11
That’s a good looking groups of some STRONG competitors!!! Glad I could cheer you all on…
Good WOD this morning. Thanks to Shane, Josh, Mark and Matt for yelling at/encouraging me. I needed that today. Death to OHS.
Karen was right. That was a great WOD. Great group of BOLTers made it really fun. Improved PR by 20lbs on back squat. Saw lots of other PRs on the board as well. Smokin.
And that pic of Team BOLT rocks.
175# – 5 pound PR! 5:25 with 55# red band for 8 reps then purple band. Last time we did this WOD, I did it in 6:32 but with only 35#
335# Back Squat + 8:02 95# OHS (Jumping Pull-ups) … Everyone did great.. Much love to all my BOLT family!
Open WOD 12.1
———–
If you already completed the Open WOD
AMRAP-15
Burpees
Just playin!!
—————-
Make up a WOD from earlier this week
or
For time:
800m Run
20 Air Squats
400m Run
40 Air Squats
200m Run
80 Air Squats
Burpees for 15 min? That’s just mean! However I’m really contemplating doing mine over to get closer to 90! We’ll see how Sat goes!!
Seriously. I’m up for the same if we aren’t too terribly tired from the competition
AMRAP -7
Burpees
————–
This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.
CrossFit Open Competitors
Active Recovery
– Light Skill Work
– Mobility on your weak areas
– Roll out everything
– 5 min Row + 5 min Run @ 65%
——————————
All Other Athletes
Push Press 3-3-3-3-3
+
3 RFT
400m Run
12 Deadlift
21 HR Push Ups
——————-
Sandra’s 275 DL PR at District CrossFit in Washington DC
AHHH!!! Sandra, you look great – strong and fit! Way to represent BOLT out of state! Congratulations on that PR!
I feel like Matt knew what 12.2 had in store for us!! Just hoping to make it through the first 60 reps of the open WOD this week!