Monday, February 23, 2015

2015 Open Week 1

Monday - easy 700m row
Back Squat 7 x 1 Box 70% - 3@ 185#, 4@ 195#
L-Sit 5 Rounds Max Effort - These SUCK - 11,10,10,10,8
Metcon (Calories)
Row 1 min on, 1 min off, 2-4 rounds for max calories
23, 22, 22, 18.
WOD - “13.5 – FranRAP”
3 Rounds of:
15 Thrusters 95#
15 Chest to Bar Pull-ups
2 rounds + 24 reps. 1st round in just over 2 minutes... Had to break up thrusters 8+7 next 2 sets. C2Bar were all singles.

Tuesday - dub practice to warmup
Snatch 7 x 1 70% - 110#
Glute-Ham Raises 3 x 10 Heavy Bridge - 185#, 235#, 235#.
WOD -
1000m Row
15 Handstand Push-ups
15 Burpees
400m Row
15 Burpees
15 HSPU
1000m Row
18:28 - kept hspu rx even though wanted to remove the plates! Number of no reps, wasted energy.
Work called so skipped the mu extra work.

Wednesday - 1000m row warmup, Arm Bar Drill with KB - 35#, 53#
Back Squat 6 x 2 Box 70% - 195#
Farmer's Carry 6 x 50' Heavy - 2x72#kb. 200m unbroken 1st set, then 100m second.
Metcon - 2min of Max DU - 110 reps 1st try. Did this again after wod and got 156-160.
WOD - Metcon Grid Score
15 Ground to Overhead 135#
10 Burpee over Bar
15 Ground to Overhead 135#
7:12 - SUPER slow on the G2O, clean and jerk singles... last set took forever and felt miserable.
POST - 2x10 - ring dips, 4x3 ring pull ups, 1x10 ring dips

Thursday - Rest. Light yoga movements and 4 min planks

Friday - 1000m row warmup
CrossFit Games Open 15.1
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115#
5 Snatches, 115#

CrossFit Games Open 15.1A
6-Minutes to Establish:
1-RM Clean and Jerk
116 reps (4 rounds + ttb, dl and 1 snatch). 185# C&J - power cleaned it, which is a PR, and on c&J.

Saturday - 1500m row warmup
7x2 snatch balance 105#
superset 7x7 bent over rows then 50 double unders
Judging 15.1 then....
5x3 strict pull ups (2 sets w/ red band strict to chest)
5x5 - bench 145#
superset pendlay rows 135#

Sunday - Rest

No comments: