Performance

A.
Four sets of:
Weighted Pull-Up x 2-3 reps @ 21X0
Rest 15-20 seconds
Strict Pull-Up x Max Reps @ 20X0
Rest 15-20 seconds
L-Sit x 30-45 seconds (accumulated)
Rest 2 minutes

Oly with Cody. 3 sets of 2 cleans at 90% of 1RM. 82kg. They all felt really good. 

B.
In teams of two, complete four rounds for time of:  11:44
12 Dumbbell Renegade Rows
400 Meter Run
(Partition the reps however you see fit, and stay with your partner on the run.)

Me and Ron. It was pretty easy. Used 30# dumbbells. Should have gone with 40.

Performance

A.
Deadlift x 15 reps @ 2011  185
Rest 15-20 seconds
Handstand Push-Ups x Max Reps  4
Rest 2 minutes
Deadlift x 10 reps @ 2011  225
Rest 15-20 seconds
Handstand Push-Ups x Max Reps  5
Rest 2 minutes
Deadlift x 5 reps @ 2011  275
Rest 15-20 seconds
Handstand Push-Ups x Max Reps  6

Deadlift felt good. Kipping getting better on HSPU's.

B.
Against a 2-minute running clock, complete as many rounds and reps as possible of:  5+18
10 Box Jumps (24″/18″)
10 Push Press (115/75 lbs)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

Performance

A.
Take 15 minutes and build to a heavy Clean and Jerk

Only got up to 90kg. Just haven't been feeling these for a while. Need to get some shoulder/arm work done.

B.
Complete as many sets of the interval until you complete 30 reps of:
60 seconds of 135/95 lbs Ground to Overhead (Clean and some varient of Shoulder to Overhead)
60 seconds rest

6 reps into 4th minute. Grip sucked.

Performance and fitness

Four sets of:
Against a 4-minute running clock, complete:
500 Meter Row
400 Meter Run
Push-Ups x Max Reps

Rest 4 minutes between sets

1, 21, 6, 12 Cool workout! Started late on the first round. I run slow.

Performance

A.
Four sets of:
Back Squat x 6-8 reps @ 30X1  8x185, 8x225, 8x245, 6x275
Rest 90 seconds
Wall Slides x 5 reps @ 3030  Harder than they seem!
Rest 90 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:  6
Walking Lunge x 20 yards
Burpees x 10 reps
Double-Unders x 30 reps

Performance

A.
Push Press:
*Set 1 – x 5 reps
*Set 2 – x 3 reps
*Sets 3-6 – x 1 rep
Rest 2-3 minutes between sets

Did push-press, push-jerk, split jerk with Cody and Ron. Got up to 70 I think? Can do more but ran out of time.

B.
Three rounds for time of:  ?
Handstand Push-Ups x 10 reps  3 wall walks instead
Pull-Ups x 20 reps
300 Meter Run

Didn't get a chance to do my entries this week.

Performance

A.
Four sets of:
Clean x 1.1.1.1
(rest 10 seconds between each single)
Rest 2-3 minutes

95, 135, 165, 185  Felt really good. Lost the 4th one on last round. Felt fine, just caught it out front. 

B.
Three sets for times of:
250 Meter Row
Wall Ball Shots x 20 reps
32/24 kg Kettlebell Swings x 20 reps
Rest 3 minutes

2:20, 2:22, 2:34 Fun workout!

Performance and fitness

A.
Three sets of:
Bench Press x 6-8 reps @ 20X1  165, 170, 185
Rest 60 seconds
Pull-Ups x Max Reps OR Pull-Ups x 3-5 reps @ 51X1  8, 6, 6
Rest 60 seconds

Should have started at 185 on bench.

B.
For time:  11:42
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings
300 Meter Run
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings
300 Meter Run

32kg kettlebell. 2nd round of push-ups hard!

Performance

A.
Take 15 minutes and build to today’s 1RM Snatch

Failed at 70kg twice and at 68kg once. Not my day. Arm/elbow still slowing me down.

B.
Every minute, on the minute, for 20 minutes:
Even minutes – Row Sprint x 30 seconds
Odd minutes – Power Snatch or Snatch x 3 reps @ 75-80% of today’s 1RM

50kg for the 1st 5, 60 for the 2nd 5. Should have gone with 60 the whole time.

Performance and fitness

A.
Four sets of:
Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1  45, 65, 85, 105
Rest 60 seconds
Handstand Push-Ups x Max reps OR Wall Climbs x 3-5 reps  5, 4, 4, 3
Rest 60 seconds

Lunges hurt my right big toe. Hard to do these with weight. Push-ups felt good. Pablo's cue of looking up at my toes helped.

B.
Four rounds for time of:  11:52
Toes to Bar x 10 reps
24″/20″ Box Jumps x 15 reps
Wall Ball Shots x 20 reps

I cannot string T2B together to save my life! Box jumps were slow.

Performance

A.
Four sets of:
Deadlift x 3-5 reps @ 30X1
Rest 20 seconds
Tall Box Jumps x 10 reps
Rest 3 minutes

Oly with Cody. Clean & jerk. 5 sets of singles. 80, 80, 90(f)-80, 84, 90. Felt okay. Going off the toes on the jump. Elbow still not 100% so I'm sure that has an effect.

B.
Complete as many rounds and reps as possible in 10 minutes of:  2+14
155/105 lbs Power Cleans x 10 reps  70kg
Chest to Bar Pull-Ups x 10 reps
Burpees x 10 reps

That's a lot of power cleans! Didn't feel too bad. Started landing too wide and catching low as I got tired. C2B are still hard. Can't string more than a few together. 

Performance

A.
Four Sets of:
Press x 4-6 reps @ 20X1  40kgx6, 50kgx6, 60kgx4.5, 60kgx3.5
Rest 90 seconds
Hollow Rocks x 20-30 seconds  30s
Rest 90 seconds

B.
In teams of three, complete five rounds each for time of:  14:52
200 Meter Row Sprint
Dumbbell Ground to Overhead x 10 reps  35lb

With Ross and Pablo. Fun!

Performance

A.
Take 15 minutes and build to today’s 1-RM Power Clean

Failed at 90kg. Not my day.

B.
For time:  11:52
Row 30 Calories
Burpees x 30 reps
Wall Ball Shots x 30 reps
Kettlebell Swings x 30 reps  32kg
Dumbbell Push Press x 30 reps  35lbs
Pull-Ups x 30 reps

Performance and fitness

A.
Three sets of:  35lbs
Dumbbell Walking Lunge x 20 steps @ 10X0
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 5 minutes of:  6 (shoes came untied twice)
Double-Unders x 20 reps
Squats x 10 reps

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:  2+5 (man-makers suck)
Man-Makers x 5 reps
Box Jumps x 10 reps

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:  5+5 (slow t2b)
Toes to Bar x 5 reps
Push-Ups x 10 reps

Performance

A.
Weighted Pull-Ups:
*Set 1 – x 3 reps
*Set 2 – x 2 reps
*Sets 3-6 – x 1 rep

Rest 2-3 minutes between sets, building to today’s 1-RM

28kg/62lbs! That's a PR. Failed at 32kg.

B.
Three rounds for time of:  11:55
Pull-Ups x 20 reps
24/16kg Kettlebell Swings x 15 reps  32kg
400 Meter Run

Slow runs. First set of pull-ups unbroken which is a PR I think. The rest were slower though.

Performance

A.
Four sets of:
Hang Snatch + Snatch
Rest 2-3 minutes

Worked up to 65kg. Didn't get the hang snatch but did get the one from the ground. 65 is my PR and it felt fine so go for a new one next time.

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

13 rounds with Sergio. 7 for me.

CrossFit Games Open 13.5

Open 13.5 
Complete as many rounds and reps as possible in 4 minutes of:
100/65 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.

48 reps. Chest to bar are hard. 1st time doing them in a workout. The open was awesome!

Performance

A.
Front Squat
* Set 1 – 50% of possible 1-RM x 5 reps  115
* Set 2 – 75% of possible 1-RM x 3 reps  175
* Set 3 – 85% of possible 1-RM x 1 rep  195
* Set 4 – 90-95% of possible 1-RM x 1 rep  225
* Set 5 – Test 1-RM  235(fail)
* Set 6 (optional) – Exceed Set 5 weight;

Really need to work on that front squat for cleans.

B.
Two sets for times of:  4:17, 6:00
500 Meter Row
Wall Ball Shots x 30 reps
Toes to Bar x 20 reps  Can't string them together

Rest 4-5 minutes between sets

Performance

A.
Four sets of:
Push Press x 2-4 reps  135x4, 155x4, 175(fail), 175x2
Rest 60 seconds
Plank from Rings x 60-90 seconds  60's
Rest 60 seconds

B.
Five sets against a 60 second running clock of:
Heavy Kettlebell Swings x 10 reps
Barbell Thrusters x Max reps
Rest 60 seconds between rounds. Score is max number of thrusters completed during the workout.

18, 18, 17, 16, 15 no weight on bar.  Elbow was bugging.

Fitness

A.
Three sets of:
Pull-Ups x 6-8 reps @ 21X1  5, 5, kettlebell rows with 24kg
Rest 60 seconds
Lateral Lunges x 10 reps each side  24kg kettlebell
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
Renegade Rows x 10 reps  30lb dumbbell for left arm only. Nothing for right.
Box Jumps x 20 reps
200 Meter Run

Elbow still bugging. Trying to rest it.

Fitness

A.
Three sets of:
Deadlift x 6-8 reps @ 30X1  185, 205, 205
Rest 45 seconds
Wall Climbs x 3-5 reps  Worked on hspu's. 3-4 then negatives.
Rest 45 seconds
Russian Step-Ups x 10 reps each leg  With 20lb dumbbells
Rest 45 seconds
Supine Leg Lowering x 6-8 reps @ 5010
Rest 45 seconds

B.
Three rounds for time of:  8:37
Row 300 Meters  Ran instead
20 Kettlebell Swings
10 Goblet Squats*

*Use the same kettlebell for both movements  24kg

Tennis elbow bothering me. Need to rest it. Gonna lay off heavy lifts and pulls until it feels better.