Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box

I wanted to maintain a steady pace and get to 6 rounds, and I was able to do that. I did all of my sets as Step-Ups to minimize injury, and I was able to maintain a relatively steady pace throughout, however I did stop in spots to catch my breath, which was a colossal mistake. At times, I also didn't know if I had enough reps in a set to continue, so I think that slowed me down in places as well.

This workout took everything I had. Period.

Workout of the Day
A.
Four sets of:
Back Squat x 3-5 reps @ 30X1
Rest 60 seconds
Strict Supinated Grip Pull-ups @ 21X0 x Max Reps
Rest 2 minutes
I didn't do the Supinated Pull-Ups, but this definitely needs to be worked on. For the Back Squats, I got up to 3 reps at 185, and then I worked up to equaling my 1RM at 245. For my sets of 3, I made sure to get as low as possible, definitely beyond parallel.

B.
Four rounds for time of:
95/65 lb. Push Press x 12 reps
Heavy Kettlebell Swings x 12 reps
For the Kettlebell Swings, I went through 55-60-65-70, and did my last set unbroken, despite the fact that it almost killed me. I'm fairly certain I sacrificed form on my last set, but I was able to get through everything.

C.
5-minute Row for calories
I was supposed to do this in an earlier workout, so I added this to the end of this one. In this case, I only got 78 calories, but this will definitely serve as a benchmark moving forward.

Pre-WOD:
Work Up to a heavy Squat Clean to Overhead (185#)

WOD - For Time:
- 15 Power Clean (135/95)
- 30 Wall Ball Shot (20/14)
- 45 II Unders (2:1)
- 10 Power Clean (155/105)
- 20 Wall Ball Shot
- 30 II Unders
- 5 Power Clean (175/115)
- 10 Wall Ball Shot
- 15 II Unders

Did 135#, 155# and 155# (not enough available weights) and modified DU's to singles (2:1)

12 min AMRAP

150 Wallballs 20/14

90 Double unders

30 Muscle ups

If you complete the 30 MU’s, you return to wallballs.

Yes, my wall balls numbers are low. I caught every one & did not let it fall to the floor, no repp'ed myself when I didn't throw it high enough (about 5 times) but did miss the wall (got the height) about 10 times & did not no rep. Doing better about getting it to the line, but went very slow intentionally. Only 12 wallballs in the first minute...i knew i wouldn't make it. picked up the pace a little after that.

150 Wallballs 14#

WARMUP
500m row, dynamic warmup, 10 cossack squats, 10 20# TGU, barbell complex

STRENGTH&SKILL
EMOTM for 10 mins:
3 Position Clean at 70% 1RM, 66#
3 Positions: Hang, Mid-Hang Ground

This was a good one, tho still very sore from the other day. I had hoped to to 75# but it felt too heavy today for full squats. I did fall on my butt, how embarrassing. I just lost my footing, I blame lack of sleep.

WOD
30 second AMRAP Hang Power Clean Rx:55
Rest 30 seconds
30 second max distance row
Rest 1 min. Repeat
Rest 1 min. Repeat.
Rest 2 min. Repeat.
Rest 2 min. Repeat.

Total: 70 HPC, 700 & something

Still hate rowing. We were suppose to go light & fast. Had been pulling 12-14, but actually felt better in the last round and got 17.

Family day at CFP.

Warmup:
500m row; dynamic flow warmup; 10 x cossack squats; 10 x Turkish getups @ 12kg; clean warmup w/ barbell.

I miss TGUs. Really good.

Strength & skill:
10 min EMOTM
3-position cleans (hang, mid-hang, floor) @ 70% (75#)

Really good. I like EMOTMs. Was mostly doing power cleans, and then coach came walking by and said I should be doing squat cleans. So I did -- and they felt pretty good. Coach later said they were coming along. So yay me. Threw in a couple of split jerks after the round was over just for the hell of it, because I want the practice.

WOD:
30 sec hang power cleans (Rx @ 75#)
rest 30 sec
30 sec max effort row
Rest 1 min
repeat ^^
rest 1 min
repeat
rest 2 min
repeat
rest 2 min
repeat
Finished: 52 HPCs, rowed 796m

Very good. This wasn't too hard, so I could Rx it without much trouble. Got 10 cleans each round except for 11 the last 2 rounds -- so I'm glad I didn't slow up. Rowing was tough, but only for 30 seconds so that's good. Felt pretty stable doing the cleans. Didn't wobble around or lose my footing like I usually do. So great overall.

5-5-3-3-1-1 Clean (35-55-75-80-85) 90-95 failed = 5# PR!

Then,

25-20-15

Wallballs 20/14
Plyo push ups(switch R/L hand on slamball between each rep)
Abmats (double reps) MOD: 20 Back Ext ea. round

Abmats kept me from Rx'ing this one. Since I was moding, I also didn't care if all my wallballs were over the line either, lol. Start doing 10-20 slow abmats in warmups for now, ask for Brian's advice on Monday.

11:56

THURSDAY 130314
CrossFit Games Open 13.2
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box
(5 rondas y 15 reps)

5-5-3-3-1-1 Clean (Ended up practicing form b/c Aaron says that I need to keep the bar closer to my body. Need to change habits.)

Then,

25-20-15

Wallballs 20/14 MOD varied between 9' and 10' target
Plyo push ups(switch R/L hand on slamball between each rep) MOD: knees
Abmats (double reps)

Time - 14:11