10/11/19

CrossFit Open 20.1! Pretty simple and straightforward:

10 rounds for time of:

8 ground-to-overheads (95/65)
10 bar-facing burpees

I opted for clean and jerks instead of snatches. The first two rounds were unbroken. Then, I did some sets of 4/4 and moved to quick singles around round 5.

I got through 8 rounds + 6 burpees (158 reps Rx). A LOT tougher than it looked!

10/10/19

Headed in for a recovery day:

10 min EMOM:

  • Minute 1 – AMRAP of 20 Single Under + 6 Double DB Snatch (35#)
  • Minute 2 – Row or Bike (Moderate Effort)

Rest 3 min.

10 min EMOM:

  • Minute 1 – AMRAP of 5 Med Ball Hang Squat Clean + 5 Med Ball Strict Press
  • Minute 2 – Row or Bike (Moderate Effort)

Kept it light and easy the entire time.

10/7/19

Back to the grind in the gym from our staff retreat! I had a meeting from 8-9AM so I did this one on my own at 9AM.

Strength

In 15:00, build to a 10 RM Front Squat.

I worked up 95, 135, 155, 185 x 10, and then hit 205 x 10, which was…difficult.

Metcon

For time:

20 Front Squat (135/95)|(95/65)
40 Sit-ups
40 Plate OH Step-Back Lunges (25/15)|(15/10)
15 Front Squat (155/105)|(115/75)
30 Sit-ups
30 Plate OH Step-Back Lunges
10 Front Squat (185/125)|(135/95)
20 Sit-ups
20 Plate OH Step-Back Lunges
10 Front Squat (185/125)|(135/95)

This one was a doozy mostly due to those lunges! I ended up getting time capped at 16:00 (CAP+10).

10/3/19

I had a light day on calls and stuff plus I figured that I wasn’t sure what Friday would hold with going to the mountains and such. So, I hit the gym on a Thursday when I would have usually taken off.

Strength

10 min EMOM of 2 Power Cleans. I worked up from 135 to 185 and stayed at 185 across 5 sets.

Metcon

22-16-10 of:

  • Power Clean (135/95)
  • Up-Down

Time: 5:37 Rx

I did the last set of 10 Power Cleans unbroken. Otherwise, they were in sets of 4/3/3/3…