Fri, Sat, Sun, Mon

My bad, forgot to throw these bad boys up

Friday
4 Rounds:
8-10 Front Squats (32×1) 95#
12 DB Floor Press (x242) 45#
1 Minute Rest Between movements
...
12 Minute AMRAP:
200m Run
Max Thrusters 135#
Score is total number of thrusters: 40

Thrusters went something like 7-5-6-6-6-5-5 I think, tough workout with the relatively heavy thrusters, 200m run ended up being a slow jog. Pretty happy with this, only got beat by my boy who I'll call Hank the Tank who did...57 thrusters. Wtf.

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Sat
5 Rounds not for time:
3-6 Muscle-Ups [worked MU transitions]
20-30 Double Unders
5-10 Handstand Pushups [did these all kipping, realized shorter kip makes it easier for me to balance against the wall and lets me do them faster]
...
4 Rounds
15 Power Cleans [115#] (reps: 12-3, 7-5-3, 7-5-3, 7-5-3)
30 Burpees
90 Seconds Rest

15:21 (2:15, 2:43, 3:02, 2:51)
Burpees really made this one rough. A lot of the workouts now don't have prescribed weight, which I kind of like, rather they're programming movements so that you choose weights based on a number you think you can do unbroken x number of times. In this case the goal was to choose a power clean weight you could do in 2-3 sets every time.

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Sun

This was a chipper one of the dudes threw together for open gym
400m run
5 rope climbs
10 handstand pushups [did these unbroken, kipping]
15 clean and jerk 135# [did these as singles]
20 box jumps 30" [broke up into 10-5-5]
25 wall balls [did 10 unbroken then f-ed everything up after that]
30 ring push ups [10-5-5-5-5]
35 walking oh lung [10-5-5...]
400m run

14:00

Fun workout, only got beat again by Hank the Tank who finished somewhere under 12:00.

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Mon
4 Rounds:
5 Deadlifts
10 HR Pushups
--rest 3 min--
 4 Rounds:
5 Deadlifts
10 HR Pushups
--rest 3 min--
 4 Rounds:
5 Deadlifts
10 HR Pushups

13:10 (splits: 1:48, 3:04, 2:18) - pretty sure I did 5 rounds instead of 4 on that second set
Another workout without prescribed weight. Recommendation was 70% of your 1RM or if you didn't know your 1RM a weight you could pull 10 times unbroken while fresh, but would inevitably get hard after doing, you know, 60 of them. Also the goal was to sprint each round and take your rest, well during the prescribed rest. I'm guessing my 1RM is in the vicinity of 400# so I threw some kilo/lb plates together and got to 272. Ended up doing all 12 sets of deadlifts unbroken which I was happy with. HR push ups got slow after the first few rounds, 120 is a good number of HR pushups. Good workout overall, I like the combination of sprint + prescribed rest workouts, nice change of pace from more typical crossfit metcons/chippers/amraps in the 5-15 min time domain.

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Tues
Rest day