Deload Week

Press
5 @ 40%, 35#
5 @ 50%, 45#
5 @ 60% of 90% 1RM, 50#

1:
Row 500m., 1:59
Rest 1 min.

2:
Row max distance in time taken to complete part 1., 490m
Rest 2 mins.

3:
Row distance achieved in part 2 as fast as possible., 2:10
Rest 3 mins.

4:
Row max distance in time taken to complete part 3., 505m

1 Burpee penalty for every 5m difference between part 1 and part 4., but I did 1 burpee for each meter.

AM: 45 min
3 min run/1 min walk

PM: 170 min
Warm up + COS 20 min

1.Ring muscle up practice
A. High amplitude ring swings
- Accumulate 60 swings in sets of 6-8

B. MU
- MU+A+H 5 x 1
- MU+CTR 1 x 1
- MU 4 x 2
- MU x 14

C. Front swing pull back with transition
- Accumulate 15-30 reps of: 3 pulls + 1 transition

2.Butterfly practice
- 3 x Box butterfly drill
- 3 x 4 Single rep butterfly + kip swing
- 3 x Tough butterfly sets - 10 12 11

3.Snatch + Overhead squat
A. Build to challenging but snappy 1+2

4.Strength
A. Accumulate 40 Wide grip lat pulldowns
- 5x8x30 kg
B. Accumulate 50 Banded tricep extensions - not done

Jos 30 muscle uppia ei mene, tee 100 leukaa

A) 15cal skierg
B) air squats

A does skierg while B does airsquats nonstop, after A is done, it's time to switch stations. KEEP MOVING!

Aim for less than minute on skierg and 30+ air squats / round.

Score: cals + air squats

CrossFit Games Open 13.5

Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

"Jorge”

30 Sit ups, 15 Cleans 155/105 (It doesn’t say power, so it’s a full clean!) (MOD 65#)
24 Sit ups, 12 Cleans
18 Sit ups, 9 Cleans
12 Sit ups, 6 Cleans
6 Sit ups, 3 Cleans

Probably a little light b/c I was the first one done in the class (which is a rarity). I am working on form, though, because I need to bring the bar closer into myself. and I have a vb tourney on sat so I didn't want to kill myself. Did my cleans consistently in groups of 3.

1. "Fight Gone Bad" 3 Rounds of: AMRAP 1 at each station: Wall Balls, 20/14 SDHP, 75/55 BJ, 20 - no games standards. Push Press, 75/55 Row for cals. (Sub KB Swings 1.5 Pood) Rest 1 minute between rounds.

Reps: 205

A.
Four sets of:
Hang Snatch + Snatch
Rest 2-3 minutes
I started from the hang, but then worked on a 1RM. Even though it wasn't graceful getting overhead, I was able to get to 155 - a 10lb PR!

B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Wall Ball Shots (20/12 lbs)
12 Burpees
I accidentally did sets of 15 Wall Balls. I was able to get through 3 sets of 15 Wall Balls and 12 Burpees, and I was able to get 15 Wall Balls by set #4. I broke my Wall Balls up into groups of 5, and I broke my Burpees up into groups of 4.

MHR = 166
AHR = 158

Complete 5 rounds of

Run 400 meters

95 pound overhead squat

In 3 minutes run 400 meters and with time remaining complete as many overhead squats as possible.

One minute rest between round. *Score is total Overhead squats

After bash: 3 X 30 sec L-sits on rings or lets try 3 x 30 sec rings holds

I did 58 reps total and felt solid. I could have done more OHS in the middle rounds. I was able to do the L-sit for 30 sec, 25 sec, and 15 sec in the three rounds.