Monday, March 07, 2016

Week of Crossfit Open 16.3

Monday - Pretty sore and slow. 3 min airbike (1 mile, 30 cals) bbwod warmup
Snatch - 5 x Power Snatch + Snatch @ 80% - 125#, had some really good ones, felt in the hip, great extension and good third pull, went up easy.
Clean - 5x1 @ 85% - 175#, felt heavy, struggled
Thruster - 4x1 @ 75% of C&J - 2@150#, 2@155#, weren't as bad as expected, but still suck
Superset - 3 Sets
Push Up and Row x 10 reps - 30#db
and
Pull Ups x 10 reps - kipping, some elbow pain
“Trusty Mosin Nagant” 7 Minute AMRAP
12 ‘heavy’ Russian KB Swings (Performance: 70lbs, Athletic*: 53lbs, Health: 35lbs)
8 Goblet Squats (Same)
6 Burpees with 10’ lateral shuffle (instead of a jump)
Metcon
5x5 Pendlay Rows (in super set) - 135#
5x8 glute ham raises (in super set) - some pain behind left knee, outside
5x 20s hollow rock (in super set) 12-13 each
Cryofreeze time.

Tuesday - tired, general warmup
30 10 burpee pull overs not for time, rough, but early arm bend is key
Pistols (5 sets of 5 weighted pistols)
5@0, 5@17#kb, 5@20#kb, 5@25#kb, 5@30#db each leg
4x80' double kettlebell overhead carry - 2x53#kbs
3 sets of 10 single leg deadlift - 1x10each leg 115#, 1x5 each leg 115#, 1x10 each leg 115#
Tabata with alternating rounds of Hollow rocks and Arch body rocks
Metcon
400m run, 500m row, both 80%, 2 min rest, 2 rounds, plus one last round 90%+ pace/effort
15:20. 1 - 3:56, 1:54 row. 2 - 3:54, 1:56 row, 3 - 3:30, 1:49 row. Last round felt way harder than 90%
RomWod after. Super tired, had a nap before dinner.

Wednesday - Coach 5,6. BBWod warmup, slow
Power Clean - 4x2@70% C&J - 145#, felt great, light, worked on scoop second pull
Back Squat - 3x3 @ 70% - 205# light and quick
Push press + Push jerk + Split jerk - 60% - 135#, these actually felt great, good feet.
Superset - 3 Rounds
Split Squat - 6 reps - 53# kbs
Back Extension - 8 reps - 35# plate
Hero WOD - "Josie"
1 mile run with 20# vest
3 Rounds without vest
30 Burpees
4 Power Cleans 135#
6 Front Squats 135#
1 mile run with 20# vest
29:03 - wow that was tough. Last run was miserable. Burpees were tough, broke up 3x10. Did singles on power clean, last one right into squats.
CryoFreeze, didn't feel as cold, could be in my head.
RomWod

Thursday - Coach 7, 8. Dr Rodney. Rest. Did half of RomWod warrior.

Friday - Couldnt sleep. Went in early. 4 min airbike. bbwod warmup.
Worked on bar muscle ups. Finally figured it out using a running start. Went for 16.3 w Chris.
Open 16.3 WOD
AMRAP 7 min
10 Snatch 75#
3 Bar Muscle Ups
37 reps! Got 7 BMU! PR! Then:
Snatch complex: Snatch grip deadlift to knee, snatch grip deadlift to hips, slow eccentric to hang squat snatch, overhead squat, 55-65% of snatch 1RM - 100# felt solid
5x5 half kneeling single arm press - weak. 35# kb, turned upside down last 2 sets
Front Squat - 6x1 @ 60% - 155#, easy
Deadlift - 2" deficit Deadlift 9x1@65% of DL max - 225# felt great, tight butt
5x5 supine ring rows with 3 sec pause at the top
Superset with 5x5 Jefferson Curls
Weird move. worked on using the back and lats with Rodnew using a band. Keep shoulders down, initiate with the back only, keep from bending elbows and engaging biceps.
Cryofreeze before lunch

Saturday - Came in early and attempted a bmu. Could not get the movement right, all fails. Frustrating. Could be tired, sore muscles.
OHS EMOM - 8 min - 7 OHS each minute 100#
Metcon
100 double unders, 1min Airbike (75%), 1 min rest
80 double unders, 1min Airbike (85%), 1 min rest
60 double unders, 45sec airbike (95%), 1 min rest
40 double unders, 45 sec airbike
Sled Push - 45#+25-35# sandbag - 1 min push. Got interrupted, then 6 rounds 1 min push, 1 min rest.
This was miserable!
RomWod later.

Sunday - Rest. Went in to judge Kent. Very tired and sore.

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