CrossFit Open WOD 11.2
This was a "goat" workout for me in the very first CrossFit Open. I did pretty poorly and I think it was mainly because of the push-ups.
WOD 11.2
15:00 AMRAP of...
9 Deadlift @ 155#
12 Push-Ups (Hand Release)
15 Box Jumps
Score was an even 11 rounds. This was an improvement of more than one complete round. I did slow down on the push-ups the last few rounds and had to take some short breaks but overall moved pretty well throughout.
Monday, August 24, 2015
Saturday, August 22, 2015
Friday August 24,2015
A. 3 Position Clean, 70% x 1 set, 75% x 1 rep x 2 sets, 78% 1 x rep x 2 sets, rest as needed between sets.
205
B. Front Squat, 75% x 5 reps x 2 sets, 80% x 5 reps x 3 sets, rest as needed between sets.
- worked to 225. Tried 230 but got only 3 reps.
C. Split Jerk, 70% x 1.1 x 2 sets, 75% x 1.1 x 2 sets, 78% x 1 rep x 2 sets, rest as needed.
- worked up to 235
People can scale up to Depth Strict Handstand Push-Ups, 4.4 @ Men @ 3-4 inches + 4.4 @ Women @ 1-2 inches x 3 sets
Did 6 reps each round. Not clusters.
D3. Barbell Good Morning @ 30% of best back squat, 8 reps x 3 sets, rest 1:30 between sets.
115
+
E. For Time of the following:
50 Cal Row
30 Overhead Squats @ 115/75 lbs
30 Toes to Bar
25 Cal Row
15 Overhead Squats @ 135/95 lbs
15 Toes to Bar
Don't know what happened to me on this workout. Struggled badly with first set of OHS. Had to break into 10/10/10. TTB did not go much better. First set-6/6/6/3/3/3/3. Somehow the heavier set of OHS went better. Broke into 10/15. TTB did a big set of 8 and then finished with 4 and 3. This capped off a pretty miserable week of training.
Wednesday August 19,2015
Shitty training day. Started to do my program and stopped after first squat. Just feel totally beat down.
Instead did quick metcon of ...
3 sets of
400M run
15 heavy swings
15 box jumps
15 burpees
Rest 2:00 between sets
Tuesday August 18,2015
A. Power Clean(1 rep) + Squat Clean( 1+1 rep) @ 75% x 4 sets, rest as needed.
- worked up to 195
B. Muscle Snatch, 65% x 5 reps, 70% x 4 reps, 75% x 3 reps x 2 sets
115
C. Push Press, 80% x 5 reps x 5 sets, rest as needed between sets.
185
+
D. Pull-Up Complex of the following:
1 L-Sit Pull-Up + 2 Strict Pull-Ups + 3 Strict Chest to Bar Pull-Ups + 4 Kipping Regular Pull-Ups + 5 Toes to Bar Kipping x 5 sets, rest 2 minutes or as needed between sets.
+
E. Complete the following:
From 0:00 to 6:00 Minutes Complete the following:
15 Clean and Jerks @ 135/95 lbs Unbroken
For Every Rep Broken Up, you must complete 10 lateral burpees
+
From 6:00-12:00 Minutes Complete the following:
12 Clean and Jerk @ 155/115 lbs Unbroken
For Every Rep Broken Up, you must complete 10 lateral burpees
From 12:00-18:00 Minutes Complete the following:
9 Clean and Jerks @ 185 lbs/135 lbs Unbroken
For Every Rep Broken, you must complete 10 lateral burpees
Got through the 135 c&j unbroken. Broke 155 into 7 and 5
185 were 3/3/3
Friday, August 21, 2015
Monday August 17,2015
A. Power Snatch(1 rep) + Squat Snatch( 1+1 reps) @ 75% of Power Snatch x 4 sets, , rest as needed.
-145#
B. Front Squat, 75% x 5 reps, 80% x 4 reps x 2 sets, 85% x 3 reps x 2 sets, rest as needed between sets.
C. Clean Pull, 95% x 5 reps x 5 sets, rest as needed.
255
+
D. 4 Rounds for time of the following:
Row 300 Meters
Wall Balls 30 reps @ 20/14 lbs
9:46. Unbroken on the wall balls.
+
E. Not For Time, But Quality:
20 Reps Snatch Power or Squat @ 165/115, 145/105 lbs, no touch n go, Clusters of 1, focus on form.
- used 145 and went at a moderate pace
Monday, August 17, 2015
Sunday August 16, 2015
Warm Up with HS Walking practice.
Did better than usual but noticed that I tend to fall backwards out of my handstand as soon as I start walking. Having a hard time keeping my hips over my shoulders.
A. Handstand Hold, 60 seconds x 3 sets, rest as needed between sets, no hips or butt on wall.
B1. Strict Chest to Bar Pull-Up Cluster, 3.2.1.2.1 x 4 sets, rest 1:30 between sets.
B2. Wall Walks, 3 reps x 4 sets , rest 1:30 between sets,
Day 2 of Training:
A. Strict Handstand Push-Up Cluster, 2.1.2.1.2.1 x 4 sets, rest as needed between sets.
- These were tough becase of all the other stuff I did before. Have to try these again later on in the week when I'm rested.
+
B1. Hollow Rocks, 15 reps x 4 sets, rest as needed between sets.
B2. Arch Rocks, 15 reps x 4 sets, rest as needed between sets.
Prowler Sprints
5 sets @ 100M with 90# load
Saturday August 15, 2015
A. Snatch, 70% x 2 reps, 75% x 2 reps, 80% x 1 rep, 85% x 1 reps, 85% x 1 rep
- Worked up to 185. Felt pretty good
B. Clean, 70% x 2 reps, 75% x 2 reps, 80% x 1 rep, 85% x 1 rep
- Worked up to 235
+
C. 3 Rounds for time of the following:
100 Double Unders
8 Burpee Muscle-Ups
50 Cal Row
- 20:37. This one went OK. Didn't get thru any sets of Double Unders unbroken but also didn't feel like I struggled with them too bad. Didn't miss any muscle ups. Rows weren't blazing fast. Kept the Cals at between 900-1,100/hr for the most part.
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