Row 6 minutes for max calories
Rest 5 minutes
Row caloires from part 1 for time
time cap: 20 minutes

1: 91 cals (1439m)
2: 5:55 (1429m)

AMRAP 9:
70 Air Sqauts
50 KB Swings (44)
70 Air Squats
Max Pull-ups in remaining time

-Score is total reps completed including squats and swings

190 reps

Notes: I finished the last squat of 2nd round with :02 to spare.Wasn't able to get to the bar for any pull-ups.

AMRAP 9 Minutes
Climb the Ladder
2 D-Ball/Sandbag Over Shoulder 100lbs
10 Calorie Bike
4 D-Ball
10 Calorie Bike
6 D-Ball
10 Calorie Bike
Etc...

68 reps (8 cleans in round of 10)

27-21-15-9 reps of:
calories, C2
toes to bar

Notes: This was a very grip intensive workout. T2B were mostly done in sets of 5-7 trying to minimize the rest between sets. Did not wear gloves which was a mistake.

Calories	Distance	Time	Pace
27	407m	1:36	1:57.9
21	298m	1:05	1:49.0
15	215m	0:47	1:49.3
09	126m	0:27	1:47.1

***DELOAD WEEK***
AMRAP 12:
12 DB Snatches 50/35lbs
25 Sit Ups
30 Double Unders

Target: 4+ rounds for everyone, 5+ for advanced

Note: Subbed 35lb KB Snatch and 50 heavy rope singles since workout was in cardio room with no DB.

4 Rounds + 1 Sit Up

***DELOAD WEEK***

Handstand skill work courtesy of CF Gymnastics
 
1. Set down PVC facing out from the wall. Kick up to handstand with one hand on each side of the PVC. Alternate between normal width and narrow by bringing the opposite hand over the PVC so that both hands are on same side of the PVC. Work on shifting weight from side to side.

-Maintain hollow body while inverted - toes are pointed
-Straddle if you need more stability
🔹for warmup purposes TRY
2x 14 taps back and forth
🔹for conditioning purposes TRY:
3 max effort sets - rest 1 to 2 min between sets to give wrists and shoulders a break

2. Handstand Complex
1 Shoulder Tap (right/left)
1 straight arm side tap (right/left)
1 Strict HSPU

Repeat but add +1 rep to each skill until 5 reps -- then repeat 3 more times (rest about 90sec between sets)

3. Handstand Walk Progression
For the same reason we learn how to snatch from each position w a PVC then move to a barbell...and slowly add weight...You can't expect to just kick up to a handstand and magically walk on your hands well.
This drill builds confidence and strength as you progress in your "angle" ...the closer you walk towards wall the more weight you essentially "put on" until your completed inverted. Start at your level (this could be in a plank) & only go as far as you can where you stay controlled!
✔️hollow body (pelvis tucked under) 
-4 shoulder taps 
-4 straight arm lifts
🔺walk closer to the wall
▪️repeat
🔺continue until you no longer have control or success 

Deadlift 5-5-3-3-3-1-1-1-1 reps

Notes: The early sets offer ample practice time with the deadlift before weight is added for the smaller sets.

5 x 229, 249
3 x 259, 274, 284
1 x 299, 309, 314, no lift

Stopped here because I felt a small tweak in my low back (left side) on the 314lb bar.

A: Handstand Ladder
5 reps - rest 1:00
4 reps - rest 1:00
3 reps - rest 1:00
2 reps - rest 1:00
1 rep - done!

1 rep = HSPU + Handstand Shoulder Tap (R/L) + HSPU

B: Tuesday 180320 Workout Of The Day
Complete as many rounds as possible in 7 minutes of:
15-cal. row
15 push-ups

Notes: This couplet is designed to allow athletes to maintain intensity in each movement throughout the 7 minutes. The row should be a sprint, and the push-ups should be performed in no more than 2-3 quick sets. The early rounds should not take you more than 90 seconds.

3 rounds + 13 calories

This was tougher than expected -- I had hoped to get at least 4 full rounds (1:45/per round pace). My arms were smoked and I had to break the pushups at 10 reps in each set. I struggled during morning/afternoon session today, both workouts had an emphasis on pressing movements. Absolutely overdid it with the amount of shoulder taps earlier in the week and am still paying the price.

Strength
5 Sets
Strict Press + Push Press (1+3)
-build in weight across 5 sets

Conditioning
250m Row
10 S2OH (155/105)
250m Row
8 S2OH (155/105)
250m Row
6 S2OH (155/105)
250m Row
4 S2OH (155/105)
250m Row
2 S2OH (155/105)

13:41

time cap: 15 minutes
-S2OH is Shoulder to Overhead anyhow. Press, Push Press, Push Jerk, etc...
-Pick a weight that you could do unbroken if needed. First set should be no more than (2) sets
-Take bar from ground

Notes: Shoulders are still smoked from all of the shoulder taps last time in the gym and I was experiencing a little tendonitis in my left bicep/shoulder. Was cautious on the STRENGTH and only worked up to 135#. I also used 135# for the workout, all sets were done unbroken. This workout should be done RX in the future.

3 Rounds
75 handstand shoulder taps
50 GHD sit-ups (to parallel)

2 Rounds:
20 calories, assault bike
15 deadlifts (205)
rest 5:00
2 Rounds:
20 calories, assault bike
10 sandbag over shoulder (100)

5 RFT:
7 OHS (95)
7 Dips
-time cap: 11 minutes

7:51
 

100 calories assault bike
-every 25 cals, 5 sandbag over shoulder (100)
-start with bike, finish with sandbag
REST 5 MINUTES
EMOM 10:
3 heavy deadlifts

A: 14:47
B: 205lbs

Notes: This was a burner, especially getting reacquainted with the AAB after using sparingly this winter.  As written this was 125/115 cals with 4 burpees on the minute (starting with burpees). If I was going to try again, I'd sub 2 SOS for burpees and keep as an EMOM. Absolutely should have gone heavier on the deadlifts (think 250ish) next time out as I was done most sets within 7-10 seconds.

18-16-14-12-10 Clean and Jerks @ 95lbs
-Must be UB -- if break, rest and redo that set.
-Rest as needed between sets.

Workout 18.3 Scaled

2 rounds for time of:
100 single-unders
20 overhead squats
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches
100 single-unders
12 chin-over-bar pull-ups

Men perform 45-lb. OHS, 35-lb. DB snatches

Time cap: 14 minutes

 

 

4 rounds, each for time, of:
Bike 1 mile
Rest as needed between efforts.
Use a stationary bike or find a 1-mile course to repeat each round.

Notes: Rode the Precor uprght bike at the Y -- manual course set to Level 12.
3:19
3:15
3:15
3:18

AMRAP 8 minutes:
D-Ball Clean (100lbs) 

 41 reps

Notes: This workout is going to be strenuous for your mind, and body. It is good if you set yourself a goal beforehand. Set a goal to finish x amount of reps each minute. Keep that pace up for the next 8 minutes.

I did this workout a month ago (7-Feb) and got only 28 reps, resting too long between sets. Today I took two big sets at the start (15 total reps) and collected 21 reps at the halfway point. Technique has improved considerably in the last month and I am able to complete bigger sets without needing a rest.

Bench press 5-5-5-5-5 reps

185-205-215-225-230lbs

Buy In:
50 box jumps @ 24"

Rest as needed, then:

3 Rounds:
75 single unders (Hades rope)
200m sled push, down and back twice (132)

Recovery:
10 minute recovery bike

Notes: This was done at West Chester Y -- got to use the foam Games box and Echo dog sled. Sled weight is 87lbs empty and 132lbs with single 45lb plate.

50 double unders
50 v-ups
50 double unders
40 tuck crunches (hollow, to tuck, to hollow)
50 double unders
30 v-ups
50 double unders
20 tuck crunches (hollow, to tuck, to hollow)
50 double unders
10 v-ups

Notes: The plan was to do this workout like Annie but with v-ups and using the heavy rope (Hades) but changed after first round with the rope. The heavy rope is not challenging enough for 1:1 sub, 2:1 is a better ratio.

Conditioning
“Flight Simulator”
For Time: Unbroken sets of Double Unders
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 reps

You MUST stop in between sets (the rope must stop).
Once you miss at one level three times in a row, work back down the ladder.

Notes: I did this with singles using the heavy rope (HADES) -- with no misses. Total time was 10:19.

E2MOM for 20: 
6 HSPU
0:15 frog hold

Notes: Focus on leaning forward. As RX'd this workout is 0:15 frog hold and EMOM for 14 minutes or until failure.

Event 6 2016 Crossfit Games -- Squat Clean Pyramid

For time:
10 squat cleans (245 / 165 lb.), by 2:00
8 squat cleans (265 / 180 lb.), by 4:00
6 squat cleans (285 / 195 lb.), by 6:00
4 squat cleans (305 / 205 lb.), by 8:00
2 squat cleans (325 / 215 lb.), by 11:00

Notes: Scaled weights to 135-150-165-175-185. Did power cleans, not squat cleans. Finished in 6:40.

Cash Out:
100 Back Extensions

Metcon
5 rounds
50 double unders
5 snatches (115)
*15 minute time cap

The plan was to use the heavy rope and do 1:1 singles, but Bill left early so I subbed 2:1 singles with regular rope.

11:37

Accessory Work
5 rounds
30 sec. dead hang from pull-up bar (arms extended)
1 min rest

Notes: Scaled dead hang to :20 per round as grip was failing.

For Time:
Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters
Rest 1 minute between efforts.

Distance	Time
250m	0:54.4
500m	1:56.0
1000m	4:06.3
500m	2:00.5
250m	0:57.3

Every 2 minutes on the 2 minutes x 7 rounds:
1 shoulder press
*add weight each round

Then, 3 rounds for max reps:
0:30 handstand hold followed immediately by max rep set of handstand push-ups
Rest 2 minutes
Opened at 135 and added 10lbs with each successful lift. Failed at 175, went down to 165 and 155 for rounds 5&6. My shoulders were smoked from clean and jerks/handstands over the last couple of workouts -- fresh I can hit 175.

 5-5-3 reps of handstand pushups

A: Awful Annie
50-40-30-20-10 reps of:
double unders (2:1 singles)
tuck crunches (hollow, to tuck, to hollow)

B1: 2:00 handstand hold (50/40/30 seconds)
B2: 7X2 HSPU with 3 second hold at bottom of each rep

Workout 18.1

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. row

Men use 50-lb. dumbbell
Scaled: Men perform hanging knee-raises, use 35-lb. dumbbell

Notes: Went back and forth between scaled and RX. Ultimately chose scaled as I thought the 50-lb DB clean and jerk would get too heavy, especially on the left arm. My goal was to keep moving throughout the entire workout -- my transitions were smooth, no breaks between any of the movements and everything was done unbroken.

Score: 245 reps 

 

21-15-9-6-3
Unbroken Cleans
Rest 3 Min b/t Sets
Go up in weight each set
***
21 @ 95lbs
15 @115lbs
9 @ 135lbs
6 @ 155lbs
3 @ 175lbs

From Crossfit Gymnastics

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

B: 5 Rounds
100' Farmer Carry KB 45# + :20 hang from pull-up bar

Notes: Used 44lb KB in one hand and 45lb plate in the other. The workout called for :30 hang from the bar, but my grip was failing at :20 early. This one really smoked the forearms.