Games Wod #6 (Scaled)

Rx: 7 min AMRAP
3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups...

Weight was 65lbs, and I did jumping chest-to-bar pullups.

I did 15 rounds completely. The scaling worked well for me.

Deads

Mainsite WOD:

7x1 deadlift

245-265-285-305-325-335-345

Closed out with 20 backsquat 135lb and double unders. Haven't done DUs in awhile, apparently not like riding a bike.

partner wod

Strength:
Bench Press
5-5-5-5-5
Weight: 145lb

Metcon (Partner wod):
7 Rounds for time:
7 DB Push Press (25lbs)
7 Box Jumps (24")
7 Burpees
*1 person rests while the other works. Both must do 7 rounds each.

Jerking Off

Jerk 7x1

155-175-195x-195x-155-155-155

S was all f ed up yesterday, just felt slow and weak. Pretty sure I've done thrusters at 155 before, not sure why it was so hard to jerk it.

pity run

2.5 mi, 1.5 incline, 7.5mph

Box Jump Burpees

Randomly thought of this today as a variation to 100 burpees for time.

For time:

100 pushup + 24" box jump

12:30

CrossFit Games Open WOD 5

Complete as many rounds and reps in 20 mins of:
5 power cleans 135lb (scaled from 145 Rx)
10 toes to bar
15 wall ball shots 12lb (scaled from 20lb)

8 rounds (240 reps)

Hammer - Puss Version

Mainsite Hero WOD the other day:

Hammer
Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds

I skipped the pull-ups b/c I'm a pussy and was too sore from working out Sun to do any. May have had something to do with not warming up at all before working out Sun.

Round 1: 2:00
Round 2: 2:22
Round 3: 2:27
Round 4: 2:29
Round 5: 2:22

RCC

Rachel Carson Challenge in 62 days. Game time mfers. Another chance to register on May 1st if you haven't registered already.

WOD:
6 rounds for time
Run 320m
20 burpees

18:14

Note: usually run 400m for this WOD, ran in a new park today, didn't have a chance to map out the distance beforehand.

Deadlifts and "Wallballs"

For time: 12 Deadlift 185lb 40 Wallballs (subbed 45lb thruster) 9 Deadlift 185lb 30 Thrusters 45lb 6 Deadlift 185 lb 20 Thrusters 45lb 3 Deadlift 185lb 10 Thrusters 45lb 8:17

monday tuesday

5 rounds for time:

250m row
3 cleans 95lb
3 power snatches 95lb
3 ohs 95lb
60s rest

14:30

deadlifts and wallballs

L-Sits:
6 sets max hold, 60s rest.
For time:
12 Deadlifts (135lbs)
40 Wall balls (16lbs)
9 Deadlifts
30 Wall balls
6 Deadlifts
20 Wall balls
3 Deadlifts
10 Wall balls

Again, I went light on the deadlift as I haven't done them in awhile.

Time: 9:28

monday monday

Strict Chin-ups, 4x3
5 Rounds for time:
250m Row
3 Cleans
3 Power Snatches
3 Overhead Squats
60s Rest

Used 65lbs for everything. Probably should have gone higher, but it was a good way to practice these lifts after a month or so of not doing them.

Time: 15:37

CF Games Open WOD 3

5 Min AMRAP Squat clean 165lb Thruster 165lb Scaled to 135lb - 18 rounds (36 total reps) Leaderboard for CF Games Open WOD 3 is averaging 80-85 total reps...at 165lb. Great.

partner wod

Partner WOD:
1500m Row (750m each)
50 Squat Clean & Jerk (alternate every 5 reps -- 25 each person) - 95lbs
50 Knees-to-Elbows (alternative every 5 reps)
50 Man Makers (alternate every 5 reps) - 20 lbs
1mile run (alternative every 400m -- 800m each person)

Deads and OHS

Did this last week 21-15-9 Deadlift 185lb OHS 95lb 9:44

AMRAP

Did this on Tues 12 Min AMRAP 6 Deadlift 185lb 9 Pull up 12 Push up 8 rounds + 6 deadlifts + 2 pull ups

CF Games Open WOD 2

15 Min AMRAP 9 Deadlift 155lb 12 Push up with hand release 15 Box jump 24" 8 rounds + 2 deadlifts (290 total reps) Dudes on the leaderboard averaging about 450-550 total reps. Cool.

4 x 400

4 Rounds for time:
400m Run
10 Body Rows
15 Situps
20 Thrusters, 45lbs

Time: 22:27

With the exception of a week somewhere in the middle, I've been out for over a month. This one hurt.