Monday, March 09, 2015

2015 CF Open Week 3

Monday - 500m easy + 150 med + 100 hard row warmup
Back Squat 6 x 2 75% - 205#
Single Leg Romanian Deadlift 5 x 5 Each Leg - 135#
WOD
2 Rope Climbs
25 Weighted Sit Ups 45#
12 Hang Power Snatches 95#
300m Row
3:19 - snatch was slowest part.
PostWOD
5min MAX DU
250 total. 91 unbroken to start, new PR.

Tuesday - dub practice warmup, bar work
Snatch 6 x 2 75% - 115#
Deficit Handstand Push-ups 7×1 Hand Stand Push - strict w/ ab mat
Push Jerk (7 min working up to a near max 3 rep push j) - 155#
Power Clean (3 big sets of heavy hang pwr cleans (8-15 reps)) - 3x8@135, 1x8@145, 1x6@145#
WOD
7 Min AMRAP of:
15 Box Jumps 24"
3 Muscle Ups (or 10 Ring Push Ups) - Ring push ups
3 KB Hang Squat Clean Thrusters 53/35#
4+ 25. Used the 35#kb, and ring push ups. Took a nasty spill on the box at round 2. Pissed.


Wednesday - Rest. Legs and shins are in some pain, taking it easy.

Thursday - More rest.

Friday - Attempted to go back. 850m row warmup
Light snatch work - 5x3 @ 95#
5min - 30sec hollow body rocks, 30 sec rest
14 min of muscle up attempts - getting closer
4x5 push press @ 95#

Saturday - I GOT IT! Got muscle ups. 3 min row warmup. Then watched the first round go, did some hang snatch work @ 95#.
Open WOD 15.3
7 Muscle Ups
50 Wall Balls
100 Double Unders
159 reps - 1 round + 2 muscle ups!
Did the scaled wod right after with Keenan.
50 wall balls 9'
200 single unders
Did 676 reps - 2 rounds + 50 wall balls + 126 reps
Judged 2 heats, then finished off with 5x5 strict pull ups. 3x3 low ring push ups w/ arm outs

Sunday - Total rest... cooking, prepping, and a band concert.

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