1. Conditioning / Warm Up
1 mile run
2. CrossFit Games 17.3
Result:
Felt good about this. CTB felt better than expected. I can’t remember the last time I’ve done either of these movements, so completion is a win!
I’m starting this Open season weighing it at 196, which is about 8 pounds over where I’d like to be. It’s been a rough winter! The open is a good time to buckle down and get after it for 5 weeks, even if this will mostly be a train wreck.
16.1: 20 min AMRAP
Result: 4 rounds + 25 feet lunges.
That was brutal. Midline stability, shoulders, and cardio were toast. I’m pleased with my pacing, and pleased to have finished. That was a heavy weight for my conditioning, and I’m overweight to do chest to bar pullups right now.
Check. Done. On to the next one.
Weird schedule today, not feeling great, so I skipped conditioning. Ben programmed 3 strength WODs anyway.
1.) Snatch
7 Min: 1 x every minute
This started out (in my son’s words) squabaly, but ended feeling quick and strong. Pleased with 120 for these. After it was over and a short break I did a rep at 135 that was solid. Pretty close to a PR there!
2.) Strength
3 x 2 Front Squat
These didn’t feel super tight and strong, but I eaked them out. Still some good weight on there for me.
3.) Strength Accessory
5 x 3 Snatch Grip Push Press (from a back rack)
First time ever doing this lift. It was pretty fun once I got the hang of it. This is a big weakness of mine (surprise) and probably a big reason I can’t overhead squat more :).
PS: Finished with some banded chest to bar pull ups: 3 sets of 10. Focused on barbell hitting nipple line or lower. Need to keep on this one.
1.) Snatch Bar Complex: 7 reps of this complex
1 x Pocket High Pull + 1 x Hang High Pull + 1 x Hang Squat Snatch
95-95-105-105-115-115-115
My first time doing snatch high pulls. Fun! Felt good. Would probably start at 115 if I did this again now that I’ve got the skill down.
2. Gymnastics Conditioning
1-2-3-4-5-6-7-8-9-10 reps of Chest to Bar Pull Ups for time. Sets must be unbroken to count.
TIME = 10:00
This got really hard after the 7 rep round. By “unbroken” I just meant “stay on the bar.” I was able to do through 7 reps unbroken, but the last three sets were super tough and I just squeaked them out any way I could.
3. Conditioning
AMRAP 3:00
Rest 1:00
AMRAP 3:00
Rest 1:00
AMRAP 3:00
Result:
awful, hah. I expected the front squats to feel great after all the heavy long sets of squats I’ve been able to knock out. That was very far from true and torpedoed my whole WOD. I spent more time gasping then lifting.
AMRAP 1: 2 rounds even
Double Unders: 115
AMRAP 3: 1 round + 6 front squats
