Monday, March 02, 2015

CF Open 15.2

Monday - Very sore still today, and HRV was yellow and high. 500m row warmup
Back Squat 5 x 3 Box Squat 70% - 205# (started 185, but felt too easy.)
Deficit Handstand Push-ups - 7 x 1 Go for Depth -- Strict - Did strict, but with 1 abmat. Progress!
3 Big sets of Chest to Bar (Not to failure) - weak attempts, but trying to link them. 3x4
WOD - “Mighty Musctrat”
13min AMRAP
40 Wall Balls
30 Hang Power Cleans 135#
30 Wall Balls
30 Hang Power Cleans 155#
20 Wall Ball
30 Hang Power Cleans 205#
10 Wall Balls
Max Hang Power Clean 225#
111 reps... 11 reps @ 155#. Did not feel great.
POST - retest on Muscle Ups. Felt a little closer, but still not there.

Tuesday - Another sore day and yellow HRV. Trying to take it easy. 750m row warmup.
Snatch 7 x 1 75-80% - 115#
30s hollow rock, 30s rest, 5 rounds 18-19 per round
5 Min EMOTM of 10s shoulder to overhead, then max reps min 5-6 - 4-5 each round, 14 last round. Shoulder was popping and causing some pain.
WOD
7 Minute AMRAP of:
30′ Double Kettle bell Over Head Lunge 35#
15 Double Kettle Bell Russian Swings (Same)
6 Hand Stand Push Ups
3 rounds + 30'. Only used 35# kb, 55 overhead was not an option. Abmat for hspu.

Wednesday - Rest and Recovery. Did yoga.

Thursday - 500m row warmup. Easy day, just to get moving.
7x1 Box BackSquat 75% - 205#
7x1 strict hspu (attempts) with 1 abmat. Still struggling a lot.
5 x 1 clean+1 front squat+3 split jerk - 115#
Started to work on snatch, cracked myself in the nose and forehead with 115... so quit.
3x10 ring rows

Friday - 15.2 warmup - 500m row, bar work, work up to 115 hang power snatch. 4 rounds 2-3 ohs 115# + 2-3 strict pull ups
CrossFit Games Open 15.2
0:00 - 3:00
2 Rounds of:
10 Overhead Squats, 95#
10 Chest-To-Bar Pull-ups
3:00 - 6:00
2 Rounds of:
12 Overhead Squats, 95#
12 Chest-To-Bar Pull-ups
6:00 - 9:00
2 Rounds of:
14 Overhead Squats, 95#
14 Chest-To-Bar Pull-ups (Continue to add 2 reps each 3 min round)
127!!! That is 11 reps in to the second set of 14 ohs.
Big PR. Made it over 100 goal. Felt good, probably have more in me, but quads really got pumped and tired. Should be able to complete the 14 ohs... but need to get better, faster, stronger on c2b.
POST- 10 min EMOM - 4 hspu. First 4 rounds did 1 strict+3 kipping, then went all kip. 1 abmat
Right into Death by burpees - 15 rounds + 15 reps... 1 shy of completing round of 16.

Saturday - Barbell warmup.
7x1 - split jerk 75% - 140#
5x3 - push press 80% - 115#
6x2 - snatch balance - 85#, 90#
3x4 single leg dead lift

Sunday - Rest. Going to hot yoga.

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