Better Sam

Resting squat — 5 mins

Outside on the sidewalk in 60 degree sunshine!

5 rounds:
AMRAP in 4 minutes —
6 burpees
25 double unders
Rest 2:00

2+15 DU (77)
3+24 DU (117)
4 (124)
3+6 burpees (99)
3+3 burpees. (96)

99 burpees + 414 DU

EFC 6am

5 rounds for time:
15 OHS, 75#
35 double unders

9:36.

Gymnastics

Quick 3 rounds NFT:
3 negative dips
3 negative pull-ups.

9am CFV class

“Diane”

21-15-9 reps for time:
Deadlift, 155#
Handstand push-up [to 2 abmats]

14:12.

Warm Up

6 rounds NFT:
1 min row
1 min airdyne

Tuesday Make-Up

Gymnastics

Chest to bar pull ups
5×8-1010x max reps unbroken [90-120s rest]

2, 4, 3, 3, 4, 4, 2, 4, 2, 2 (30.)

HSPU
3x 10x max reps [practice kipping from 2 abmats because they feel terrible today; 90-120s rest]

5, 7, 6, 6, 5, 3, 3, 3, 5, 5 (48.)

Metcon

3 Rounds for time:
10 Hang Power Clean 115/75
10 Toes to bar

3:30. Grip. Need to get kipping T2B back.

Gymnasticals

Band lat activation stuff
Muscle-up kipping practice
Skin the cat lat stuff
Cuban rotations
Head on ground ab / shoulder PVC thing

Metcon

A — AMRAP in 4 minutes:
15 burpees
11 overhead walking lunges, 25#
7 box jumps, 24″

1+15.

Rest 4 minutes

Repeat A — 1+16

Rest 45 seconds

Repeat A — 1+17

Rest 45 seconds

Repeat A — 1+18.

Crossfit Open Workout 13.2
Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to Overhead, 115lbs/75lbs
10 Deadlifts, 115lbs/75lbs
15 Box Jumps, 24″/20″ box

251 (8+6DL)

Goat Warm-Up

5 rounds NFT:
4 negative dips
3 negative pull-ups

Hang Muscle Snatch

35kg OTM for 12 mins.

Metcon

For times:
C1. For time:
Row 500 Meters
25 Burpees Over the Erg [step over]

4:02.

When the clock reaches 6:00 —
C2. Three rounds for time of:
135/95 lb Push Press x 12 reps [88lbs mostly push jerk]
Toes to Bar x 12 reps

5:56.

When the clock reaches 12:00 —
C3. Three rounds for time of:
135/95 lb Front-Racked Walking Lunges x 20 steps
30″/24″ Box Jumps x 10 reps
20 hip extensions
20 double unders

4:41.

When the clock reaches 18:00 —
C4. For time:
Row 500 Meters
25 Burpees Over the Erg

4:24.

Can’t bend left knee all the way due to swelling. So avoided squatty/lungey/jumpy things.

Gymnasticals

2 rounds, 30s hold of each:
Front lever [inverted tuck]
Wall-facing handstand
Plank
Downward dog
Back lever [inverted tuck]
Giraffe
Hollow
Superman

P-bar swinging practice + negative dips + kipping pull-ups and negatives

Deadlift

5×5 ascending

20×5, 40×5, 50×5, 60×5, 70×5, 80×5, 90×5.

Metcon

OCT Qualifier 1
AMRAP 14:
10 hand-release bar-over burpees
15 hand-release deadlifts (165#/110#)
20 wallballs (10′ target for M and F) [wall balls shallow, more in first rounds than in later rounds due to weird swollen/stuff left knee. Probably got at least a few good reps in the last round.]

4+2.

Invictus Nonsense.

A1. AMRAP in 2:00 —
4/2 Muscle-Ups [2xmed black band]
8 Deadlifts (225/155 lbs) [135 lbs]

— Rest 3:00 —

A2. AMRAP in 2:00 —
4 Power Cleans (185/135 lbs) [125 lbs]
8 Chest-to-Bar Pull-Ups

— Rest 3:00 —

A3. AMRAP in 2:00 —
4 Front Squats (155/105 lbs – from the floor) [95 lbs]
8 Toes to Bar

— Rest 3:00 —

A4. AMRAP in 2:00 —
4 Power Snatches (135/95 lbs) [85 lbs]
20 Double-Unders

— Rest 3:00 —

Then REPEAT A1 through A4.

MU/DL – 20 reps (2) / 23 reps (2+3)
PC/C2B – 16 reps (1+4) / 18 reps (1+6)
FS/PU – 24 reps (2) / 24 reps (2)
PS/DU – 51 reps (2+3) / 53 reps (2+5)