Deacon Bradley

The personal site for ME!

post

CrossFit Games 16.2

By Leave a Comment

1.) CrossFit Games 16.2

  • 25 Toes to Bar
  • 50 double unders
  • 15 Squat Clean [135]

Time limit: 4 min (if you complete that it goes on. I did not.)

Result: 8 reps squat clean.

This was pretty brutal. I never do TTB so that was pretty slow. I had 2 min left to finish 15 squat cleans, and that’s a pretty tough movement for me barbell conditioning wise. It felt heavy from rep 1. Glad to be done!

2.) Strength

Deadlift: 5-5-5

275, 275, 275

Since my WOD was only 4 min I did a strength set after. I haven’t done deadlifts in a while so I was please just to get this under my belt. I need to beef up my deadlift if I want to keep going up in cleans and snatches.

post

OH Squats + AMRAP

By Leave a Comment

1. Strength: Overhead Squats

Work up to a 1rm OH Squat

Result: 175

Pleased with this. I haven’t done a heavy OH squat in months so this was good. Back jerk felt good. Would’ve gone heavier but was taking too long.

2. Barbell Complex: Power Snatch + Squat Snatch + OH Squat

Work up to a 1rm

Result: 135

Squat snatch is the weakest link here. Just way out of form and practice on this lift.

3. Conditioning

10 min AMRAP

  • 10 Overhead Squats [75]
  • 10 Toes To Bar

Result: 4 rounds + 6 TTB (finished the set of 10 to make it 5 rounds in 10:30)

With the Open coming up I felt like doing some real TTB instead of KTE. Slowed me WAY down! Still felt like a great WOD though. I made all the OH squats unbroken which felt good and like a good weight for 50 reps.

post

3 x 3 AMRAP – Thrusters & TTB

By Leave a Comment

1. Conditioning

3 AMRAPs with the following rep scheme per round:

  • 3 Thrusters [65], 3 KTE
  • 6 Thrusters [65], 6 KTE
  • 9 Thrusters [65], 9 KTE
  • …

3 min AMRAP 1:

  • Result: ‘9’ round + 12 Thrusters

3 min rest

3 min AMRAP 2:

  • Result: ‘9’ round + 12 Thrusters + 4 KTE

3 min rest

3 min AMRAP 3:

  • Result: ‘9’ round + 12 Thrusters + 1 KTE

Notes:

This was a good one. I did all the thruster sets unbroken which I’m pretty proud of. The KTE was tough as that’s a big weakness for me right now.

post

PR Monday

By Leave a Comment

1.) Strength: Jerks

Work up to a 3 rep max: Push Press

  • 155

Work up to a 2 rep max: Push Jerk

  • 185

Work up to a 1 rep max: Split Jerk

  • 205 (PR I think)

2.) Front Squat

Work up to a 3 rep max:

  • 245

Form didn’t feel great on this. Felt like I ascended a bit too fast. Maybe should’ve stuck with 235. Pretty happy with that lift though.

3.) Conditioning

10 minute AMRAP:

  • 5 toes-to-bar
  • 10 push ups
  • 15 squats

Result: 6 rounds + 10 push-ups

Then I did the 15 squats and finished round 7 at 10:18

This felt pretty good overall. I flew through all the squats which was great. Push ups were slow, but I haven’t done that many push ups in a WOD in a long time. Toes to bar I also haven’t done Rx’ed in a long time. I had to go 1 rep at a time and kip, but I got them done.

Great day. Lots of PRs.