1. Snatch
65%/4
70%/4
75%/4
(80%/3)2
(85%/1)3

2. Clean & Jerk
65%/3+1
70%/3+1
75%/3+1
(80%/2+1)2
(85%/1)3

3. Back Squat
79%/4
84%/1
79%/4
87%/1
79%/4
90%/1

1: 100-110-115-125-130lb.
2: 130-140-150-160-170lb. 
3: 235-250-235-265-235-285lb.

Core:
3x10 evil wheels
:30on/:60rest hollow hold x4

3 rounds for time of:
50 v-ups
25 strict handstand push-ups

Post time to comments.

17:53

5 rounds, on the 3 minute start interval
-5 deadlifts
-hold same weight across for all sets

275lb.

Three rounds, not for time:
25 v-ups
1-minute double KB overhead hold, 35kb

1. Hang Clean
60%/3
65%/3
(70%/3)3

2. Clean Pull
(105%/3)4

3. Jerks (from rack)
60%/3
70%/3
75%/3
(80%/3)2

4. Front Squat
78%/3
83%/1
78%/3
85%/1
78%/3
87%/1

1: 120-130-140lb.
2: 210lb.
3: 135-155-170-185lb.
4: 190-205-190-210-190-215lb. 

Conditioning
Buy-in: 50 Calorie Row
5 Rounds:
9 KB SDHP
7 KB Swings
5 HSPU
Buy-out: 50 Calorie Row

Notes: Used 53lb KB for both. Row was sub-3:00 for both efforts.

Hollow Rocks + Hollow Hold
4x15+10s

Assault Bike HIIT Ladder
:10 on / :50 rest
:20 on / :40 rest
:30 on / :30 rest
:40 on / :20 rest
:50 on / :10 rest
:40 on / :20 rest
:30 on / :30 rest
:20 on / :40 rest
:10 on / :50 rest

2.0 miles
78 calories

Crossfit Open Workout 17.5
10 rounds for time of:
9 thrusters
35 double-unders
Men use 95lb.
Women use 65lb.

Notes: Did scaled version which consists of 65lb thrusters and single unders. This workout got tough around the 5-minute mark. Up until that point I had been averaging 1-minute rounds.

12:48

1. Snatch
60%/3
65%/3
(70%/3)3

2. Snatch Pulls
(105%/3)4

3. Back Squat
78%/5
83%/1
78%/5
86%/1
78%/5
89%/1

1: 95-100-110lb.
2: 165lb.
3: 235-250-235-260-235-270lb. 
 

Tabata (20 rounds)
20 sec. Max Cals Assault Bike
10 sec. Rest
* Scored by total calories *

96 calories 

Note: Workout summary is only kept for two minutes following AAB workout. Need to capture all details prior to doing anything else. 

For Time:
55 deadlifts @ 155lb
55 slam balls @ 25lb
55 calories assault bike
55 hand release pushups

23:54

Note: This was a take on 16.4 -- done at No Excuses. The slam balls and AAB only made this workout tougher. 

A: Core Work
5 rounds
10 Hollow Rocks

10 V-Ups

10 L-Sit Crunches

10 sec. Hollow Rock Hold

– Rest 1 min between rds –   

B: 30 Strict HSPU
-every 3rd rep, hold :05 in the bottom

Note: This was tough. Did 3 reps, hold, 3 reps, kick down until I reached 30 reps.

1. Snatch
65%/4
70%/4
75%/4
80%/3
(85%/3)2

2. Clean and Jerk
65%/3+1
70%/3+1
75%/3+1
80%/3+1
(85%/3+1)2

3. Back Squat
78%/4
83%/1
78%/4
86%/1
78%/4
88%/1

1: 100-110-115-125-130lb. 
2: 130-140-150-160-170lb.
3: 235-250-235-265-235-275lb.

A: Tabata (20 rounds)
20 sec. Max Meter Row
10 sec. Rest
* Scored by total Meters *


B: 3X15+12 Hollow Rocks+V-Ups

12 Minute AMRAP
100 calorie row
Max HSPU in remaining time

100 calories: 6:14 - 1536m
36 HSPU

For Time:
50 Wall Balls @ 15lbs
50 Push Ups, hand release
50 Pistols, alternating legs
50 KB Snatches @ 35lbs

18:20

1. Power Clean + Power Jerk
60%/2+1 (120)
70%/2+1 (140)
(75%/2+1)3 (150)

2. Clean Pull
(100%/3)4 (200)

3. Front Squat
75%/3 (190)
80%/1 (205)
75%/3 (190)
83%/1 (210)
75%/3 (190)
85%/1 (215)

8 rounds, on the 2 minute start interval:
-3 deadlifts
-start at 70% and go up

235-255-265-275-285-295-305-315lb.

Midline March
3 rounds for time of:
25 v-ups
50 handstand shoulder taps
50-foot overhead walking lunge, 78.5 lb.

15:10

Notes: Used curl bar (28.5lb.) and 25lb. plate for each side on the OWLS. 

The next few weeks are high volume  and mid-to-high intensity weightlifting, with some heavy pulls and squat waves.  It’s likely to get a little spicy, but after this we will work through a classic “pre-competition” phase with lower volume and high intensity attempts.  It will culminate in a big test day.

1. Power Snatch
60%/3
65%/3
70%/3
(75%/3)3
2. Snatch Pull
(100%/3)4
3. Back Squat
75%/5
80%/1
75%/5
83%/1
75%/5
85%/1

1: 95-100-110-115lb.
2: 155lb.
3: 225-240-225-255-225-265

Back Squats should have been 225X3 and 240-250-255 for the singles. Due to plate selection at the Y, it was easier to make the jump. These singles were EASY. I have been working off 300lb. back squat -- should work off 315lb. going forward.

Crossfit Open 17.4
13 Minute AMRAP
55 deadlifts @ 225lbs
55 wall balls to 10' target @ 15lbs
55 calorie row (damper set to 6)
55 HSPU

Notes: I set out to do this workout as prescribed with men's weights, but Jennersville Y does not have 20-lb. WB. I wanted to see if I could improve on 16.4 at Wheelhouse last year. Scored 104 reps today vs. 107 last year. Deadlift strategy was 5 reps every :30, but that fell off after 3 rounds. Went right into a big set of WB (23), took 3 sets overall to get to 55. Need to manage rest on the WB better. Shouldn't be longer than 10-15 seconds between sets. Total time is not available as I went to cardio room to row and do HSPU. Row was 55 calories in 3:24 (841 meters) and HSPU were done in 6 sets (11-8-10-11-13-2).

From Crossfit Gymnastics

A: 7 Rounds
20 HS Shoulder Taps w/pause at 10 and :05 Hold

B: 5 Rounds
100' Farmer Carry KB 53# + :30 hang from pull-up bar

C: Core
3X12+:10s Hollow Rocks + Hollow Hold
3X12 Evil Wheels

Note: This is a deload week. Hit Friday's scheduled OLY lifts yesterday at No Excuses.
A: Back Squat

(65%/2)3 = 195lb.

B: 21-18-15-12-9-6-3 reps of:

Calories, Row

Burpees

84 reps

1219 meters

4 minutes 33 seconds

Crossfit Open 17.4
55 deadlifts @ 155lbs
55 wall balls to 10' target @ 15lbs
55 calorie row (damper set to 6)
55 burpees

Notes: Used women's prescribed weights for the workout. Subbed burpees for HSPU as I am a few days behind in my burpee challenge.

Five Rounds: 
1 Minute Overhead 2-Arm Dumbbell Hold (12)
1 Minute Rest

Note: This is a scheduled deload week.

Due to the snow this week, my schedule has been off. I owe a few days worth of burpees which will be made up on Friday at the Y. Did my OLY lifts for Friday at No Excuses today -- will complete squats tomorrow.

1. Snatch
60%/2
65%/2
70%/2
(75%/2)2

2. Clean & Jerk
60%/2
65%/2
70%/2
(75%/2)2

1. 95-100-110-115lb.
2. 120-130-140-150lb.

Note: This is a scheduled deload week for weightlifting. 
1. Clean and Jerk
(65%/3+1)3

2. Clean Pull
(75%/3)3

3. Front Squat
(65%/3)3

1: 130lb.
2: 150lb.
3: 160lb (take from the ground)

Note: This is a scheduled deload week for weightlifting. 
1. Power Snatch
(65%/2)3

2. Snatch Pull
(75%/3)3

3. Overhead Squat
(65%/3)3

1: 100lb.
2: 115lb.
3: 115lb.

A: Every :30; until 20 pull ups are completed
2 UB C2B pull ups

B: For QUALITY
100 Burpees

Knocked out sets of 10 all the way to 100.

C: 5 Rounds; 1 minute on, 1 minute off
Double KB Overhead Hold (26)
:20 Hollow Hold during rest periods

Crossfit Games Open WOD 12.1

Complete AMRAP in 7 minutes of:

Burpees

 

70 reps

 

Notes: Attempt was to hold (5) reps across 17 sets -- clock was set to beep every 0:25 seconds. I fell off the pace and did not record any burpees on 3 of the sets. 

Back Squat
(83%/3)8

Warmup
5 (45)
5 (95)
4 (155)
3 (205)

All work sets @ 250lb.

This was a make-up from Friday. 

1. Snatch
65%/3
70%/3
75%/3
80%/2
85%/1
90%/1
(80%/1)3

2. Clean & Jerk
65%/2+1
70%/2+1
75%/2+1
80%/2
85%/1
90%/1
(80%/1)3

3. Back Squat
(83%/3)8

Notes: Split into 2 sessions b/c of snow. I did olympic lifting at home today. Will make up squats tmrw morning at the Y. I am super beat up lifting wise this week.

1. Snatch off 155lb.
   90% missed
2. Clean and Jerk off 200lb.
   90% missed
3. Back Squat-250lb.

A: Conditioning
1:30 AMRAP of burpees
1:00 rest
1:00 AMRAP burpees
0:30 rest
0:30 AMRAP burpees

19-14-9

B: 2 Rounds:
15 Calorie Row
12 Burpees
9 C2B Pull-ups
Rest 0:15
9 C2B Pull-ups
12 Burpees
15 Calorie Row
Rest 1:00

1. Clean & Jerk
60%/3+1
65%/3+1
70%/3+1
75%/3+1
(80%/3+1)2

2. Front Squats
70%/5
(75%/5)3

1: 120-130-140-150-160lb.
2: 170lb-185lb.

Took 170lb. front squat from the ground.

Flexibility
4x0:20 Box Shoulder Stretch
3 PVC raises immediately following each set

8 rounds, on the 2:00 start interval
-3 deadlifts
-Start at 70% and go up

225-245-255-275-285-295-305-315(2)

Five Rounds:
20 v-ups
20 back extensions

Cash Out: 52 burpees

1. Snatch
60%/3
65%/3
70%/3
75%/3
(80%/3)2

2.Back Squat
70%/8
75%/8
78%/8

1: 95-105-115-125-135X2
2: 210-225-235

I messed up the weights on Snatch. Should have been 95-100-110-115-125. 

Finished with 50 burpees.

Crossfit Open Workout 17.2 

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
  50-ft. weighted walking lunge
  16 hanging knee-raises
  8 db power cleans
Then, 2 rounds of:
  50-ft. weighted walking lunge
  16 chin-over-bar pull-ups
  8 db power cleans
Etc., alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds.

Men use 35-lb. dumbbells

84 reps
(2) Rounds
50-foot walking lunges
6 pull-ups

2:00 Burpees
1:00 Rest
5X:
:30/:30 Assault Bike/Rest
2:00 Burpees
1:00 Rest
5X:
:30/:30 Assault Bike/Rest
2:00 Burpees


Burpees: 22-20-18
Assault Bike (Calories): 39-38

1. Snatch
65%/3
70%/3
75%/3
80%/2
(85%/1)3

2. Clean and Jerk
65%/2+1
70%/2+1
75%/2+1
80%/2
(85%/1)3

3. Back Squat
(80%/3)8

1: 100-110-115-125-130lb.
2: 130-140-150-160-170lb. 
3: 240lb.

Every minute, on the minute, for 6 minutes:
6 Wall Balls (15lbs)
6 Burpees
If you fail to complete your round within the 60 seconds, continue and finish it in the following 60 second period, then wait until the top of the next minute to jump back in on schedule.

EMOM 10:
Even: 10 V-ups
Odd: 10 Supermans

Focus on keeping back and belly tight with Supermans.

For Time:
100 KB Snatches (35)
*EMOM 2 Burpee Box Jumps (24)

Note: Workout begins with BBJ.

10:54

1. Clean & Jerk
60%/3+1
65%/3+1
70%/3+1
(75%/3+1)3

2. Front Squats
(70%/5)4

1: 120-130-145lb.
2: 170lb.