Monday, March 21, 2016

Crossfit Open 16.5

Monday - 4 min airbike, bbwod warmup. More sore than expected
Bench Press - 2x2/fail - 170# - 3,3. went for 4 last set, but failed. Left shoulder sore.
Back Squat - 2x2/fail - 265# - 3,3 - holy crap felt heavy
Pull Ups - 10 push up+2 rows 30# - 2x2/fail - 20# pull ups 6,6
Snatch - Pull to knees, then P1, Hang Power Snatch + Hang Snatch - 95x2, 115x2, 135x2, 145x1 Hang Snatch
GHD Sit Ups - 25# med ball, 15,15
CryoFreeze before lunch

Tuesday - 500m row, bbwod warmup
Squat warmup = 2x5@135, 3@185, 3@225, 1@245
Back Squat - 4x2/fail - 265# 3,3,3,3 Rough!! worked on form and torque
Deadlift - 2xtriples 225# (5over) - 3,3
Upright rows - Changing this. Did 2x8 30#db
WOD
50 - 40 - 30 - 20 - 10 - Double Under
10 - 8 - 6 - 4 - 2  - 30# DB Thruster
5:56
Tabata - Hollow Rocks + Superman Rocks

Wednesday - Coach 5,6am, 400m row, mixed warmup. Feeling beat up, slow, low energy.
Strict Press - 4x2/fail - 95# - 4,4,4,4 - felt ok, shoulder shrug helped
Weighted Pull Up - 2x2/fail - 20# - 5,5
Dumbbell Upright Row - 30# - 6,6
Curls - 2x10 - 30#
WOD
16 Minute AMRAP
7 Power Cleans - 135#
7 Toes2Bar
14 Box Jumps 24"
500m Row
3 rounds + 31 (350m) - Completely out of gas! Not sure why.
Cryofreeze

Thursday - Rest. RomWod short in morning.

Friday - 800m row. bbwod warmup, jump rope
Open 16.5 = 14.5
21, 18, 15, 12, 9, 6, 3
Thruster - 95#
Bar Facing Burpees
15:20 - 3+min PR. Miserable. Wore the old reebok lifters, worked well. Broke the thrusters up:
12, 10sec rest, 9
8, 20sec rest, 6, 11 sec rest, 4
8, 23sec rest, 7
7, 26sec rest, 5
6, 17sec rest, 3
6 then 3.
After wod:
Deadlift - 3x2/fail - 300# - 5,5,5 - felt good, light
GoodMornings - 2x2/fail - 115# - 5,5 - felt HEAVY!
Lateral Raises - 25#, weak attempts....
CryoFreeze before lunch

Saturday - 4 min bike, bbwod warmup. Quads are super sore, tris also.
Front Squat - 2x2/fail - 200# - 6,6 - didn't feel too bad, could have pushed another 1 or 2
Bench Press - 2xtriple - went heavier 135#, did 4 sets of 3
Bent Over Row - 2x2/fail - 135# - did 3 sets 8,8,8
Lateral Shoulder Raise - 25# - 5,5
Slam Ball Sit Ups - 35#, 2x15
2x10 curls 30#
WOD
100 Dubs, 200m run 75%, 1 min rest
80 Dubs, 200m run 85%, 1 min rest
60 Dubs, 200m run 95%, 1 min rest
40 Dubs, 400m jog.
12 - 13 mins? Didn't look. First set of dubs was horrific. Last 2 went smooth.

Sunday - Rest. RomWod before breakfast

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