120410

BB Gymnastics
1) Power Snatch: 5X1 @ 70% — rest 75 sec.
2) Power Clean + Push Jerk: 5X1 @ 70% – rest 75 sec.
3) Clean Pull: 3X2 @ 90% — rest 60 sec.
Conditioning
For total time:
“Elizabeth”
21-15-9 of:
Squat Cleans 135/95#
Ring Dips
*Rest 2 minutes.
12 Rope Climbs 15′
50 GHD Situps
Row 1K

BB Gymnastics
1) 5x1 @ 145#
2) 5x1 @ 205#
3) 3x2 @ 235#

Conditioning
 Elizabeth: 6:42

4+ Hours Later:

5 minutes to complete:
1 set ME UB Muscle-Ups, then…
EMOM for the remaining 4 minutes 3 UB Muscle-Ups.

ME UB MU: 12
EMOM: 3x UB completed

Strength / Work Capacity / Stamina

A. Front Squat 5-5-5+
B. 5 RFT:
7 Squat Cleans (155)
14 KB Swings (53)

C. 5 RFT:
Run 200 meters
20 Pull-ups
Run 200 meters
20 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats

A. 230 x 9
B. 8:16
C. 29:34

OC Throwdown Qualifier #2

For Time:
15 Squat Cleans (155)
30 Pull Ups
12 Squat Cleans
24 Pull Ups
9 Squat Cleans
18 Pull Ups

Time: 6:30

OCTD Q #2

"OC Throwdown Qualifier #2"
15 Squat Cleans (155)
30 Pull Ups
12 Squat Cleans (155)
24 Pull Ups
9 Squat Cleans (155)
18 Pull Ups

Time: 6:56

Work Capacity

For Time:
50 Double Unders
45 Wall Ball (20)
40 Toes to Bar
35 Bar Facing Burpees
30 KB Swings (70)
25 HSPU
20 Squat Cleans (155)
15 Muscle Ups
10 OHS (155)
5 Prower Pushes 80ft.

Time: 30:42

Work Capacity

AMRAP 10:00
8 Pull Ups
8 Squat Cleans (135)
8 Medball Sit Ups
8 Supermans

Rounds: 6

Strength / Work Capacity

A. Back Squat 5-5-5+
B. Work Up to a heavy Squat Clean
C. "unbroken 2.0"
7 RFT
4 HSPU
5 Squat Cleans (135)
6 C2B Pull Ups
7 KB Swing (2 pood)

A. 270 x 11
B. 250
C. 11:29

Strength / Work Capacity

Back Squat 5-5-5-5-5

255-260-265-270-275

Then:
1/3 Badger:
30 Squat Cleans (95)
30 Pull Ups
Run 800m

Time: 10:53

Strength / Work Capacity / Stamina

Thruster Ladder 155# - 225#
1 Thruster every :30
Add 10lb. every completed thruster

Then:
Every 2:00 Perform:
2x Squat Clean Thrusters
Started @ 195 - Failed @ 215#

7 RFT:
3 Squat Cleans @ 205#
4 Box Jumps @ 30"
5 C2B Pull Ups
6 KB Swings @ 2pood

Time: 13:36

Rest 5 hours then:

3 RFT:
10 GHD Sit Ups
15 T2B
30 Double Unders

Time: 5:24

CrossFit Games Open 11.3

AMRAP 5:00
Squat Clean, 165#
Jerk, 165#

26 + 1 clean

Strength / Work Capacity / Stamina

3x5 OHS
10 Minutes to establish a 2RM OHS
Worked to 195#, failed @ 205#

Then:
"BAMF"
5 minute window to complete
1x 500m Row
Remaining amount of time do
AMRAP Thrusters @ 135# / 95#
2 minute rest
5 minute window to complete
1x 400m run
Remaining amount of time do
AMRAP Muscle ups / Pull ups
2 minute rest
3 rounds

Reps: 108

Then:
"Unbroken 20"
7 Rounds for time of:
4 Handstand Push Ups
5 Squat Cleans @ 135#
6 Chest to Bar Pull Ups
7 KB Swings @ 53#

*each movement must be done unbroken

Time: 11:05

Benchmark "Nutts" / Benchmark "Elizabeth"

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

Time: 21:21

Then:
21-15-9 rep rounds for time of:
Clean 135#
Ring Dip

Time: 6:33

Work Capacity / Strength / Stamina

2 Rounds for time:
20 Burpees
20 Pull Ups
20 Wall Ball
20 Double Unders
20 GHD Sit Ups

Time: 7:26

Then:
Snatch Heavy single
Worked up to: 160#

Then:
2 minute AMRAP Double unders
169 completed

Then:
Every minute on the minute for 5 minutes:
5 Unbroken Squat Cleans @ 155#

Then:
50 Ring dips
30 Push ups

Work Capacity

15 Squat Cleans @ 155#
30 Toes to Bar
30 Box Jumps @ 24"
15 Muscle Ups
30 V-ups
30 Renegade Rows @ 2x 53#
15 Row (Calories)
30 Wall Ball @ 20#
30 Burpees

Time: 19:46

---------------------

Report

• WOD TOD: 8:30am
• Body: Traps, legs, lats are sore
• Sleep: 8 hours
• Power Lung: 4x10am, 4x10pm
• Fish Oil: 3 teapsoons w/ BF, 1 teaspoon PWO, 2 at bedtime
• Static Stretch: 5 minutes full body
• Foam Roll: 5 minutes legs
• MWOD: none

Work Capacity

3 Rounds for time:
Run 400m
5 Squat Cleans @ 155#
10 Handstand Push Ups

Time: 12:46

Work Capacity

4 Rounds for time of:
9 Squat Cleans @ 155#
6 Handstand Push Ups

Time: 9:27

Strength / Work Capacity

5x3 Squat Clean

Worked up to 215#

Then:
4 Rounds for time of:
7 Squat Cleans @ 135#
11 Toes to Bar
Run 400 meters

Time: 14:40

Strength / Work Capacity / Stamina / Endurance

Work up to Heavy Squat Clean:
Worked up to: 225#
3 heavy singles @ 225#

120 sec. rest between sets

Then:
Complete as many rounds as possible in 25 minutes of:
3 Squat Cleans @ 115#
5 Burpees

Rounds completed: 24 + 3 SC + 1 burpee

Rest 2 hours then:

Untimed:
50 4 count flutter kicks
50 unbroken chest to deck push ups
Run 400m w/ 70# sandbag
50 Sit ups with 60# sandbag
50 Ring Dips
Run 400m w/ 70# sandbag
50 Floor Wipers @ 135#
50 Ring Rows
Run 400m w/ 70# sandbag
50 Walking lunges w/ 70# Sandbag
50 Squats w/ 70# sandbag
Run 400m all out without sandbag

------------------------------------

Report

• Body: No Soreness
• Sleep: 8 hours
• Nutrition: Pure Paleo
• Tomorrow's Projection: Rest Day

Strength / Work Capacity

Deadlift 5x3
Worked up to: 345#

Then:
For time:
10 Muscle Ups
15 Handstand Push Ups
20 Squat Cleans @ 155#
Run 550 meters

Time: 11:41


----------------------------

Report

• Body: Triceps and chest are still sore from friday
• Sleep: 7 hours
• Nutrition: Pure paleo
• Tomorrow's Projection: Rest Day

Strength / Work Capacity / Stamina

• 3x10 PVC OHS
  3x10 Push Up
  Handstand Practice
  Frog Practice
  
  Back Squat
  1x5
  1x3
  5x2
  
  Worked up to: 255#
  
  Then:
  3 Rounds for time of:
  7 Power Cleans @ 155#
  11 Muscle Ups
  
  Time: 8:24
  
  Rest 2 hours
  Then:
  21-15-9 reps of each:
  OHS @ 75#
  Burpee
  Pull Ups
  Squat Clean @ 75#
  Ring Dip
  Double Under
  
  Time: 18:25
  
  ---------------
  
  Daily Report
  
  Body: 10. Felt recovered and ready to work
  Sleep: 8 hours
  Nutrition: 8. Some bread, some junk
  Notes: WOD 2 felt slow.
  Tomorrow's Projection: Endurance WOD involving heavy sandbag runs.