Tuesday, March 15, 2016

Week of Crossfit Open 16.4

Monday - Bar was lowered, so had to give it another attempt. BMU felt way better. Could actually feel the head snap forward on situp. Redid and got 55 reps! 6:49 tiebreak
Left shoulder is completely toast. Super sore, need to learn to use both arms.
Started Strength Cycle:
Bench Press - 2x 2/fail - 175#, 3 reps both sets. Felt heavy (should have been 15# lighter....)
Back Squat - 2x 2/fail - 140# - 5 reps each set. Felt light (should have been 10# heavier....)
Weighted PullUps - Used 10# plate - 2x8 reps
Abs - Weighted GHD situps - 25# med ball - 12 reps
Cryofreeze around 10?

Tuesday - 3 min airbike, bbwod warmup
Back Squat - 4x 2/fail - 250# 3,3,3,3 - felt way heavy today
Deadlift - 2x3 - 220# - felt easy, light
BB Upright Row - 2x 2/fail - 95# - 8 reps each, felt good
Abs - situps w/ 35# med ball
DB Curls - 30# - 2x10, 1x5/5/5 (half to mid, mid to top, full)
RomWod before dinner

Wednesday - Coach 5,6. bbwod warmup. 2 min bar hang
Strict Press - 90# 4x2/fail - 5,5,5,5. Left shoulder was painful
Pull Ups - 10# - 2x2/fail - 8,8
Upright Row - close grip - 95# - 2x2/fail - 6,6
Abs - GHD Situps - 2x20
High Hang Snatch - 3 RM - 95#, 115#, 125#, 130# new PR.
5 MIN EMOM - 15 box jumps, then one set of toes2bar - got 2-4 t2b each round.

Thursday - Rest. Did RomWod before coaching 6am, no 7am class. Did another partial RomWod.

Friday - 500m row, bbwod warmup, 20 cal air bike.
Deadlift - 2x 2/fail - 285# 5,5
Lateral Arm Raises - 20# kb 5,5
Open 16.4
55 Deadlift - 225#
55 Wall Balls
55 Cal Row
55 HSPU
174 reps - got 9 hspu. 2 no reps. Could not do multiple hspu, head was about to explode, couldn't stay upside down.
CryoFreeze

Saturday - 3 min airbike, bbwod warmup
Front Squat - 190# 2/fail - 7,7 - felt REALLY good, surprising
Bench Press - 2xtriples - 120 - super easy
Bentover Row - 130# - 2/fail - 8,8
Lateral DB raise - 25# - 5,5 tough!
Abs - 25# slam ball - 20,15
Curls - 2x10 30#
RomWod before dinner

Sunday - Rest - RomWod in morning. Short hike in afternoon.

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