Tuesday, March 14, 2017

Open Week 17.4 feeling good

Monday - Nervous and anxious! Good Warmup.
Overhead Squat 2sec Pause - 135, 155, 175, 185# felt strong and solid
Snatch Balance - 95, 115, 135, 155, 175? may have failed this cant remember.
Pause Snatch (at knee) + Full Snatch - 95x2, 115x2, 125#
Ran through a couple rounds 4 C2B + 3 Snatch 95#.
Then 2 rounds of 3 C2B + 2 Snatch 115#.
Felt confident about getting through 135! Went same time as Patrick again.
WOD - CrossFit Games Open 17.3
Prior to 8:00, complete:
 3 rounds of:
 6 chest-to-bar pull-ups
 6 squat snatches 95#
 Then, 3 rounds of:
 7 chest-to-bar pull-ups
 5 squat snatches 135#
*Prior to 12:00, complete 3 rounds of:
 8 chest-to-bar pull-ups
 4 squat snatches 185#
71 Reps. Missed completing by 1 reps, had 1 failed rep. All the snatches felt way better and more solid, pretty happy. Really wanted to finish. Went 3+3, 6. 3+3, 3+3

Tuesday - Warm up
Handstand Walk Practice - HOLY CRAP!!! Made it farther than ever before. Felt solid and balanced. Controlled the walk!
WOD -
80 Double Unders
40 Cal Row
20 HSPU Wall Balls (first 2 rounds)
15:54 - did hspu last round.
Conditioning -
10 Min EMOM
40 Sec on Air Bike
10 Bar Over Burpees
Cryo, Xover

Wednesday - Coach 5,6. Burgener warmup. 5 min easy spin on bike. No real warmup
Deadlift - 10x135#, 10x185#, 6or8x225#, 3or5x275#, 2or3x325#
WOD - 4 Rounds
min 1 - 15 Front Squat - 135#
min 2 - 20 GHD Sit Ups
min 3 - Max Cal Row
min 4 - Rest
Cals - 21, 20, 19, 20 = 80 total.
5 min cool down on bike.
KLaser at Rodneys.

Thursday - Active Recover - bike etc. Cryo, Xover

Friday - Coach 5,6. Good warmup, followed B
WOD - Open 17.4
13-Minute AMRAP:
55 Deadlifts, 225#
55 Wall-Ball Shots, 20#
55 Calorie Row
55 Handstand Push-ups
191 reps - 26 hspu. couple no reps on WB, and probably 4 no reps on hspu. Not sure what happened, heels weren't high enough. Missed goal of 30... DL - sets of 5, had 1 round of singles? Got heavy at 25-30. WBs were a mess, got some no reps, numbers got off, just pieced it together. Row felt fine. HSPU - heels weren't getting high enough, not sure if hands were too wide or pad compressed,
Little cool down. Cryo, Xover, RomWod

Saturday - Short warmup, short wod, then judging etc. Glutes on fire
WOD
EMOM x 20:
Minute 1 – 14 Calorie Row
Minute 2 – 45 sec Double-Unders
Minute 3 – 5 Strict Pull-Ups + 15 AbMat Sit-Ups
Minute 4 -10 Barbell-Facing Burpees
Good shakeout. Made it to Cryo barely.

Sunday - Rest. Judged 2 rounds, did some air bike, kb swings, push ups, etc. Xover, RomWod, glutes still lit!

No comments: