Kaitlyn and Charlotte worked out earlier in the morning so I flew solo at 10:15. Out in the garage for this doozy.
For time:
I scaled the weight from 185# to 155# so I could be consistent on the bar. Finished in 20:29.
Fast logging because I’m trying to catch up.
Every minute for 30 minutes, one clean and jerk.
Strength
Spend 20 minutes working up to a 1RM clean and jerk:
Nice to hit a PR! I actually felt really good in the gym today.
Metcon
3 rounds for time:
I scaled the weight to 105# trying to get this done with some major intensity. My goal was to do all of the 10 shoulder to overhead done unbroken, which I accomplished. First round was all unbroken. Second and third rounds were 9 power clean/break/1 power clean + 10 shoulder to overhead.
Time: 3:11
I ended up doing some squat/burpee intervals yesterday, but I stopped short to hang out with family/cook. So, I consider yesterday a rest day.
I’m still off with Quinn so we headed in at 9am to get in/out before open gym kicked off. I wanted to get in a CrossFit Linchpin workout, which I pulled from their Instagram.
Main
For time:
This is one of the 12 tests they have on their website (subbed row for 400m run). The “goal” times are <17:30. I kept the row around 1:55/500m. Tried to keep a steady pace on the barbell, but I had to stop and help Quinn a few times. Rope climbs felt really solid. I ended up finishing in 17:47.
Accessory
I tried to keep the rib cage down and arms locked out on the overhead carry. That’s an exceptionally difficult movement for me!
20.4!
For time:
30 box jumps
15 clean and jerks, 65 | 95 lb.
30 box jumps
15 clean and jerks, 85 | 135 lb.
30 box jumps
10 clean and jerks, 115 | 185 lb.
30 single-leg squats
10 clean and jerks, 145 | 225 lb.
30 single-leg squats
5 clean and jerks, 175 | 275 lb.
30 single-leg squats
5 clean and jerks, 205 | 315 lb.
Result: 160 reps Rx. Got to the 225# bar, but couldn’t make it happen. Tiebreak time was 18:05.
A little “California Love” this morning! Hit the 5AM class, which is always a good time. I know we did this one back on 4/17/19, but I didn’t record my time here. In Triib, I had 9:38 at 135# so that was the time I was shooting for.
“California Love”
For time: 30 Squat Clean and Jerks (155/105)*
*After every 5 squat clean and jerks, perform 5 burpees (including at the end)
I scaled back to 135# again, which was a smart move. I ended up finishing in 9:23 for a 0:15 PR. My strategy was to do one rep ever 15 seconds after the first few rounds (when I was fresh). Worked pretty well. Next time, I should go 145#.
Hit the 9AM Saturday class and did this partner doozy with Chris K.
For time with a partner (split work evenly):
100 Calorie Row
50 Clean and Jerks (135#)
80 Calorie Row
40 Clean and Jerks (155#)
Time: 19:38 Rx
We went singles the entire way with the C&J which was the smart choice!
6 rounds for time:
800m run
10 Clean and Jerks (scaled to 135#)
Time: 33:20
Zach and I teamed up for Helen Meets Grace. I did the first two rounds of swings. He did the last round and started on C&J. Time was 9:59Rx.
Then, we did:
For time:
45 Jumping air squats into:
21-15-9 for time:
Front squat (95lbs/65lbs)
Back squat (95lbs/65lbs)
Into: 45 Jumping air squats
Time: 8:10 Rx
On a clock that runs for 25:00:
0:00-10:00 Run 1 mile with time remaining
Attempt “Grace” – 30 clean and jerks (135lbs/95lbs)
I finished my mile in roughly 6:25 so I had 3:30 to complete Grace. I got 20 C&Js, which was my personal goal.
10:00-12:00 Rest
12:00-19:00
Run 800 meters
Max rep cluster (135lbs/95lbs)
I finished the run in about 3:20. Did 11 clusters (these sucked).
19:00-21:00 Rest
21:00-25:00
Run 400 meters
Max rep power clean (135lbs/95lbs)
Didn’t see my time when I finished the run, but I ended up getting 21 power cleans.
Total: 52 Rx
