metrit

Recovery week 10 mi easy run in Baltimore with Steve
Time: 1:34:28
Avg. Pace: 9:27
Elevation: 707ft
Calories: 1,441

http://connect.garmin.com/activity/161661081

2:39, rest 3:42
2:55, rest 3:33
2:54, rest 3:38
3:00

15 or 20 min Amrap

20 WB 9/6 kg
20 Power snatch 35/25 kg
20 Box jump 60/50 cm
20 Push press 35/25 kg
20/14 Cal row

Metcon: Small

2 Rnds for Time: 1000m row, 50 burpees, 50 box jumps (24"), 800m run

Time: 38:40

It was a light, post-12.5/CrossFit Open Monday here in Ouray. While I'm being my normal, stupid self, I will be going a lot lighter this week in the hopes of finally getting my ankle right.

Warm Up:
2x
10 Squats
10 American Kettle Bell Swings (53 LBs)
250m Row

Mobility:
Pain ball feet, gluteus
PNF Hamstring

MetCon:
4x
5 Power Cleans @ 80% of body weight (135 LBs)
250m Row

Warmup
Shoulder prep
Squats

Mobility
Shoulders
Hips

Strength
OHS 5X3
95/115/135/155/185/205 fail 205x2 - did not keep it stablized for 3rd rep so i had to drop it.

WOD
3RFT
6 Muscle Ups
400m Run
15 Deadlifts 185#

1st:

5 min AMRAP:

box jumps 24" x 5
burpees x 5

2nd:

5 min AMRAP: Double unders

results: 8 rounds on the first part and 190 on second. My double unders are getting away from me and my arms are getting way too wide. I need to get this back

21-15-9 of:

kb snatch 40# each hand
kb clean and press 40#
high pull 40#

Back Squat 2.2.2.2.2 145.185.205.215.225 - 225x2 felt nice! very slight hip pain but definitely managable and the weight came up smooth.

Then:
4 Rounds
5 Strict Pull-ups (first 2 rounds strict; had to kip last two)
10 OHS 95/65 @ 85
15 DU’s