Metcon

40/8...30/6...20/4...10/2 reps of:
single-arm DB clean and press @ 35-pounds
30-foot sandbag carries @ 100-pounds

Split the dumbbell cleans equally between both arms. If you need to rest, stay standing over the db or sandbag to limit your rest. The sandbag carry is one lap up or down the driveway. Control your breathing on the db (one rep, one breath) because the combo can easily cause your breathing to become sporadic. 

Street Parking Saturday 04/02/2022 - Program A
20 single arm DB clean & jerks
6 burpees
18 single arm DB clean & jerks
6 burpees

16 single arm DB clean & jerks
6 burpees
...
Continue to lower the clean & jerks by 2 reps each round until you complete

2 single arm DB clean & jerks

6 burpees

Used 30-pound dumbbell and did not keep time. Purposely set my dumbbell about 30 feet from the mat where I would do my burpees so I would have a built in rest with the walk to and from each round. That little bit of rest helped me get my breathing under control and I was able to pick up the dumbbell right away after each round of burpees. This was extra sweaty up on the pool deck at the WCY. 

7 ROUNDS: 

1 Minute Assault Bike (calories)

1 Minute DB Farmers Hold (50s)

1 Minute Rest

I was in the middle of the DB hold during round 3 when I got the call from the mechanic my car was ready. Stopped there and came back a couple of hours later with the below effort after eating and cutting the grass. The score for first 3 rounds was 18, 21, and 19 calories. 

3 RNFT: 

20 Calories Assault Bike

10 Burpee Box Jumps (24)

5 Double DB Clean & Jerks (50)

I was not in the mood to ramp up to the workout I had started earlier this afternoon. Dropped the intensity and focused on moving well. 

For Time:

30-20-10 reps of

Alternating DB Clean & Jerk (50)

Butterfly AbMat Sit-ups

11:18

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 

 

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

20 Calorie Row
30 Burpees
40 Two-Arm DB G2O, anyhow @ 30lbs
50 T2B
100m OWL @ 45lbs
150-foot sprint

Note: Sprint was down and back full court at YMCA.

7 Hang Power Clean & Jerks @ 50 lbs -- Right Arm
7 Hang Power Clean & Jerks @ 50 lbs -- Left Arm
5 Handstand Pushups

6 Hang Power Clean & Jerks @ 50 lbs -- Right Arm
6 Hang Power Clean & Jerks @ 50 lbs -- Left Arm
10 Handstand Pushups

5 Hang Power Clean & Jerks @ 50 lbs -- Right Arm
5 Hang Power Clean & Jerks @ 50 lbs -- Left Arm
15 Handstand Pushups
 

Conditioning
7 rounds for total time of:
Row 250m
14 Lateral Box Jumps 20″ (touch on top)
7 DB Hang Power Cleans @ 42.5lbs
Rest 60 seconds between efforts.

A) EMOM 10:
alternating movements:
3 DB Cleans @ 50lbs
:30 max dips
B) :45:30:15:30:45 of:
Hollow rocks
Arch rocks
C) 4 rounds for reps (:90:90) of:
:30 max pushups
:60 max singles
:90 seconds rest

400m Run - 8.5 mph, 1.0 incline on treadmill
50 squats (25,25)
400m Run
50 Squats (25,25)
400m Run
50 Box Jumps 20" (unbroken)

-rest 5 mins-

5-5-5-5-5 DB Clean and Jerk

45-50-55-60-60F (3 reps)

3 x 20 GHDs - rest 45 seconds

Crossfit Open WOD 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:
45 pound Clean and jerk, 3 reps
3 Toes-to-bar
45 pound Clean and jerk, 6 reps
6 Toes-to-bar
45 pound Clean and jerk, 9 reps
9 Toes-to-bar
45 pound Clean and jerk, 12 reps
12 Toes-to-bar
45 pound Clean and jerk, 15 reps
15 Toes-to-bar
45 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

54 reps 

12 C/J + 6 T2B

EMOM 10:

DB Clean and Jerk @ 60lbs

For Time:
2 Minutes Max Reps Jump Rope Singles
Rest 1 minute
2 Minutes Max Reps DB Swings @ 50lbs
Rest 1 minute
5RFT:
5 DB Cleans 50lbs
10 Burpee Over Bar Jumps

:50 seconds unbroken, :20 rest, :50 unbroken
36 DB Swings
9:58

1 Minute Plank Hold
:30 Swiss Ball Plank Hold

5 Minutes- AMRAP
5- DB Snatches @ 40lbs
5- Burpees

8 rounds

Rest 2 Minutes

5 Minutes- AMRAP
5- DB Power Cleans @ 40lbs
5- Burpees

6 rounds

Rest 2 Minutes

3 Rounds- For Time
10- Wall Balls
10- Toes to Bar

5:52

5RFT:

300m Run (Outside at PF)
10-8-6-4-2 reps of DB Clean and Jerk @ 45lbs
25 Squats

18:59

 5 rounds for time of:
1 DB clean and Jerk @ 55lbs
6 Handstand Push-ups
1 DB clean and Jerk @ 55lbs
6 Strict Dips
1 DB clean and Jerk @ 55lbs
200m Run

3 rounds

30 wall ball (12lbs)
20 DB hang power clean (35lbs)
30 GHD situps

14:54

Work up to heavy single:
7 x 1 DB Snatch Hi-Hang
7 x 1 DB Clean and Jerk

60lbs
---
Back Squat

Set 1: BS every 30 seconds for 2:00 (5 reps)
Rest 3 minutes
Set 1: BS every 30 seconds for 1:30 (4 reps)
Rest 2 minutes
Set 1: BS every 30 seconds for 1:00 (3 reps)
Rest 1 minutes

250lbs 

*Do not set bar down between reps.
---
5 x 2 Pause OHS (3 Count at Bottom of Squat)
Rest 90 seconds

110lbs
---
100-80-60-40-20 Singles
10-8-6-4-2 HSPUS

7:38

EMOM 7:
DB Power Clean
DB Push Jerk
DB Hang Squat Clean

As heavy as possible.

50-50-55-55-60-60-60lbs

EMOM…
Run: 10 X 150m – active rest the remainder of each minute. (.10 on treadmill)

9.5 mph

1200m Run
50 Pistols
25 DB Hang Cleans @ 50lbs

15:21