Better Sam

CrossFit Games Open 14.5

Take 2 — 13:47.

CrossFit Games Open 14.5
For time
21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Burpees

14:18.

Strength

3 rounds:
15-20 Squat @ 60% [15 @ 55kg]
2:00 row for max distance

13:15, 1400m.

Evolution

EFC Fartlek
5 min run
3 rounds:
AMRAP 3 –
10 Tire Flips, 300# tire
15 Slam Ball, 20#
1:00 “rest” DU
5 min run

1+4 slams, 25 DU, 1+7 slams, 35 DU, 1+5 slams, 50 DU.

Buy out: 8 UB ring thing assisted MU

Strength

4 rounds:
12 Deadlifts @ 70% [70kg]
Micro WOD
5 Deck Squat, 5kg
10 SDLHP, 24kg

1:24, 1:19, 1:18, 1:23. Started every 4:00, so ~2:40 rest per round.

Abtastical Apartment Aerobics!

Some knee rehab stuff with Jess that my PT also told me to do for my hip.

5 rounds:
25 sit-ups
1:00 plank hold

Strength

Press 6×3 @ 90% [85#]
2:00 row MD

3019m, 17:28.

Evolution

EFC Fartlek

5 mins row
3 rounds —
– AMRAP in 3 mins:
– -15 thrusters
– -15 burpees
– 1 min shuttle run
5 mins row

950m, 3x(30, 360′), 1095m. Shoulders gone.

Buy out: 7 UB ring thing assisted MU.

Open WOD 14.4

14 minute AMRAP:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-ups

180 (Finished cleans.)

Team WOD

Half-heartedly participated in some rope climb practice and bench pressing. Back spasms.

Strength
20 Snatch singles, no higher than 75%

Warm-up: high hang, low hang, floor at 15kg, 25kg, 35kg.

50kg x20 OTM.

Evolution
10 rounds:
1 min ME airdyne
1 min 50% ME airdyne

219 cals. Held about 21mph for ME and 11mph for 50%.

Strength
3 rounds:
20 KB swings, 24kg
Micro WOD
Burpees @ 30% Volume [5]
Muscle-ups @ 30% Volume [3 ring pulls]

1:13, 1:15, 1:14. Approx 5 mins rest between rounds.

Evolution
EFC Fartlek
5 min airdyne
3 rounds:
AMRAP 3 –
21 Air Squat
15 Strict HSPU HR Push-Ups
1:00 Shuttle Run (“rest”)
5 min airdyne

30 cals | 2 rounds, 10×40′ | 2 rounds, 9×40′ | 2 rounds, 10×40′ | 35 cals.

Buy out: 7 UB ring thing assisted MU.

Strength
4 rounds:
12 Squat @ 70% [60kg]
2:00 row for max distance

1930m, 18:00.

Evolution
Grinder
3 rounds:
5 Thrusters @ 80% [95#]
20 DB V-Up, 15/25
5 TTB
20 Wall Ball, 14#

10:41.

Buy out: 5 UB ring thing MU.

Strength

Press 5×6 @ 80#
2:00 row MD

520, 520, 510, 510, 520. ~15:00.