Better Sam

7 mins of burpees (no target)

84. Fuck me I’m out of shape.

3 sets
5 ring dip negatives
5 ring pull-ups

Jess “Rest Day” Workout
5 rounds:
20 calorie assault bike
20 GHD sit-up

21-ish mins.

Level 2 Metcon
5 rounds for time:
30′ farmers carry, half body weight
10 double KB front squats
10 double KB swings
10 chest-to-bar pull-ups
10 plyo push-ups

22:30. 2x24kg carry; 2x16kg squat/swing.

Warm-Up

Supposed-to-be-5-but-really-2.5 rounds:
10 OHS, 33#
35 double-unders

Strength

Every 2 minutes for 8 minutes (4 sets)
6 squat cleans, 45kg

Metcon

3 rounds for time:
20 overhead squats, 83#
20 box jumps
20 kettlebell swings, 24kg
20 C2B pull-ups

23:06

AMRAP in 10 Minutes:
5 Deadlift 225/155lbs
10 Lateral Bar Burpees
Rest 30 Seconds what you worked

6 rounds.

Super Scaled Gymnasticals

HSPU
to 2 abmats
5 sets 3 strict + 3 kipping
Rest 2 minutes

Handstand Walk
Practice

Abz
5 sets:
5 strict TTB negatives
2 mini around the worlds each direction
10 second l-sit hold

Strength

Squat Snatch (1RM in 10 minutes, rest 2 minutes)
Clean and Jerk (1RM in 10 minutes, rest 2 minutes)

For time:
1×12 push jerk @ 60%
1 minute 10m sprint
1×9 push jerk @ 70%
1 minute airdyne burpees
1×6 push jerk @ 80%
1 minute row sprint
1×3 push jerk @ 85%-90%
1 minute double unders burpees

95×12, 105×9, 115×6, 125×3
10/10/10/10 sprints/burpees

Evolution

Power Endurance Cycle

5 3 rounds —
AMRAP in 3 minutes:
6 push press, 95/135 (2 rds Rx, 1 round with 1-arm DB PP 30#)
6 burpee over bar
6 box jumps, 24/30
Rest 2:00

1+14, 1+9 (tweaked something in right shoulder on 3rd PP), 2+3.

5K Row
20:57.8

Strength

EMOM for 10 minutes:
10 hang power snatch @ 65-70% of power snatch

35kg.

Evolution

Power Endurance Cycle

5 rounds 3 rounds —
AMRAP in 3 minutes:
1 rope climb
6 front squat, 75/115
6 HSPU
Rest 2:00

27, 26, 26.

Strength

1 power clean + 1 hang clean + 1 push jerk + 1 split jerk
AHAP in 5 attempts
Rest 2 minutes between attempts

15kg, 35, 45, 50, 55, 60, 63FJ, 63FJ, 60, 60.

For time:
1×12 back squat @ 60%
1 minute double unders
1×9 back squat @ 70%
1 minute row
1×6 back squat @ 80%
1 minute airdyne burpees
1×3 back squat @ 85%-90%
1 minute 10m shuttle

55kgx12, 65×9, 75×6, 80×3.
50 DU; 250m; 12 burpees, 13 shuttles.
12:40.

Evolution

5-4-3-2-1 deadlifts, 205#
25-20-15-10-5 bar-facing burpees
11:26.

CrossFit Games Open 14.2

69. (10s, one round of 12s, +5 OHS)

Almost died of a coughing fit in round 1.

Warm-up
Row 150 Calories (or until clock hits 10 min)

140 or so in 10 mins.

Deadlift
55kgx10, 70×10, 85×8, 95×6, 100×4.

Metcon
6 min AMRAP:
1 Deadlift (225/155 lbs)
1 Muscle-Up (3 C2B)
2 Deadlift
2 Muscle-Ups (6 C2B)
3 Deadlift
3 Muscle-Ups (9 C2B)
and so on….

3+6C2B

Rest exactly 4 minutes, and when the clock hits 10:00, perform the following…

6 min AMRAP:
3 Power Snatches (115/85 lbs)
6 Toes to Bar
9 Box Jumps (24″/20″)

4 rounds even.

Rest exactly 4 minutes, and when the clock hits 20:00, perform the following…

6 min AMRAP:
2 Thrusters (95/65 lbs)
2 Burpees Over the Barbell
4 Thrusters
4 Burpees Over the Barbell
6 Thrusters
6 Burpees Over the Barbell
and so on….

4 rounds +5 (completed 8’s)

So out of it today. Barely even broke a sweat and felt terrible. At least I could string together some TTB finally.