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

After normal and dynamic warm ups:

Burgener warm up

<b> Strength </b>

Build to a heavy clean in 10 minutes. 95, 125, 145, 165, 185, 195! PR

<b> Wod </b>
Run 800 meters
20 kb snatch (1.5/1)
20 goblet squats.
Rest 2 min
3 rounds for splits 5:54, 6:08, 6:31

My shoulders aren't strong enough to do the 1.5 pood kettlebell snatches, so I used a 1 pood for that and 1.5 pood for the goblet squats. I was surprised my time didn't vary too much. I guess my 800m runs were pretty consistent - probably 4 - 4 1/2 minutes per.

3,3,3,3, 15 Floor press at 80% of Max one rep....I did slightly over at 75 lbs My max is 95lbs

60 sec work, 30 sec rest
50 sec work, 25 sec rest
40 sec work, 20 sec rest
20 sec work, 10 sec rest
20 sec work, 10sec rest
1. Air Dyne
2. Kb swings
3. Slamball
4. Jump squats
5. Prowler

Scaled Single Division:
12min AMRAP
150x Wallballs (14pd) 10ft Target
275x Single Unders
60x Hand Release Push-Ups

Weighted Dips/ Muscle-Up Transitions
5-5-5

Penalty Box
Max Tire Jumps
EMOM - 10 DB Thrusters 30/20 (Scaled: 25lbs)
time stops once you have reached 100 tire jumps

Muscle up Transitions