Christy's XFit Blog

The more I CrossFit, the less I suck.

Archive for lateral burpees

WOD #257 – 15 October 2010

W/U: barbell cleans, PP, snatch, SDHP; sampson stretch, superman

WOD: Snatch Balance 2-2-2-2-2 (60% of your 1RM snatch)
35-35-35-35-40-40

3 Rounds:
5 Power Snatches (105/75) – scaled to 50#/45#
10 Bastards (Burpees with lateral jump over your barbell)

time = 4:20

Notes: Started PS with 50# and stripped in second round to 45#.  Right shoulder blade pop-out continues to be limfac on overhead movements.

WOD #234 – 2 September 2010

W/U: DB DLs, DB OHS, lax ball

WOD: Wendler deadlift
105×5, 140×5, 157.5×3, 175×4

4 Rounds
7 Overhead Squats (135/95) – scaled 40#
14 Lateral Jump Burpees (over the bar)
7 Pull-ups – red/black bands

time = 11:27

Notes: need to move to the next notch on pull up bands