Saturday, March 23, 2019

2019-03-23 CFOpen 19.5

WARM
std warmup
1350m row (750, 350, 250)
thruster warmup, pullup warmup

MAIN

A. CF open 19.5. For time, 20 min cap
33, 27, 21, 15, 9 reps of
{
Thruster 95#
C2B pullup
}
I got through the 33,27s, got the 21 thrusters done, then 16 of the pullups. Came up 5 short of getting to the 15s. 167 reps. Not great but not bad given I was travelling all week and eating/sleeping poorly.

Friday, March 22, 2019

2019-03-22 Travel Workout

Quick workout since I hadn't done anything in a couple days but didn't have a lot of time

A. 10,9,8,7,6,5,4,3,2,1 (55 reps each)
{
pushups
situps
air squats
}

Tuesday, March 19, 2019

2019-03-19 WOD

WARM
std warmup
1200m row

MAIN

A. 3x3 push press 21x1 tempo
5x45, 5x75
3x3@95#

B. For time
{
100 DU
50 HSPU (did 30, then came back at end and did 20)
40 T2B
30 Push  Jerk 95#
20 Front squat 95#
10 MU (I added this)
}
time: 24 min

Saturday, March 16, 2019

2019-03-16 WOD

WARM
1500m row
std warmup

MAIN

A. 10 min EMOM
{
2 split jerk
}
2x75, 2x95, 2x115, 2x135, 2x155

B. 24 min AMRAP
{
5 power clean 95#
8 Front Squat 95# (Rx was 10)
20 wallball 20#
25 cal row
30 DU
}
3 rounds + 5 cleans, 8 FS, 20wb


Friday, March 15, 2019

2019-03-15 CFOpen 19.4

WARM
std warmup
snatch drills
500m row

MAIN

A. CF Open 19.4. 12 min AMRAP
{
3 rounds for time
{
10 Power Snatch 95#
12 bar-facing burpees
} <-- 6:10 split time

3 min rest

3 rounds for time
{
10 BarMU
12 bar-facing burpees
}
}
Got 4 rounds + 2 BarMU (into second round of second section - which was the goal)
90 reps, 6:10 tiebreak time

B. Accessory work. 5 rounds, not for time
{
10 DB bench 2x35#
10 ring dip
10 chinup
10 alternating DB Curl 35#
}

Thursday, March 14, 2019

2019-03-14 WOD

Active Recovery Day - did the usual skills work

WARM
2 min AirDyne
std warmup

MAIN

A. 1k row
3:57

B. Work to a heavy CJ (Squat Clean, Push Jerk)
5x45, 3x75, 3x95, 3x115, 3x135, 2x155, 1x175, 1x185(made the clean, failed the jerk)

C. Superset w above. HSHold
7x~10s

D. MU Work
5 strict MU. Singles in fast succession.