Got Graham down for his nap at 11:45. Out in the garage directly afterwards.
I hit some heavy squat cleans a few weeks ago. Back at it for today’s CFU WOD.
EMOM for 6 minutes: 2 Squat Cleans
After the EMOM, I felt ready to go pretty heavy so I went every 3 minutes.
2x1x205# 3×1@215# 2×1@225# (fails) 4×1@215#
Pretty frustrated to miss the 225 bar so many times especially since 215 felt so solid. Oh well! I’ll get it next time.
Finished with some handstand walking work as part of the BTWB program.
2×30 sec handstand hold 3×5 box walk outs 3×16 plank shifts
The box walk outs were difficult!
Squat Clean – 7×1 (All sets at 215#)
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!
Jumped into the 5AM class ahead of a busy day!
E2MOM x 10 Minutes
1 Squat Clean
2 Front Squat
I worked up 135, 155, 185, 205, 225 (f)
14 minute AMRAP:
2 Squat Clean (225/155)(165/115)
20 Double Under
10 Toes 2 bar
I scaled the weight to 205# and got 7+12.
Hit the gym with Charlotte before the Easter WOD started so I could grab bagels and coffee while folks worked out. We pulled some stuff from the main site and Comptrain.
5 rounds for time:
9 Deadlift (135)
5 Squat Clean
Time was 8:02. I went unbroken on each movement (fast singles on Cleans) and just focused on moving fast and staying consistent.
3 rounds for time:
24 Cal Row
21 Wall Ball
18 DB Snatch
15 Burpee over rower
Didn’t keep a time, but I wasn’t moving quick. Treated this like a steady conditioning piece.
30 GHD Situp
40 Hollow Rock
Buy In: 2016 M Row
Then 2 Rounds with Partner:
9 Ring Mu (each)
19 Bar-over Burpee (each)
6 Clean 185/130 (each)
23 GHD sit up (each)
Cash out: 2018 M Run
Result: 35:33 Rx (Partnered with Todd)
30 Clean and jerks (135lbs/95lbs)
Run 1 mile
10 Rope climbs (15 feet)
Run 1 mile
Time: 34:44 Rx
This was actually my first time ever doing Grace. I finished the C&Js around 4:30. First mile was done by 11:30-12:00. I spent a lot of time on the ropes because the class was pretty busy so it was a “get in where you fit in” kinda day. I was out the door by 18:30 and back from the second mile by 26:00. I did the burpees in “quick” sets of 10.
Squat Clean – 4×5 (Every 4 min)
Ended up going 165, 185, 195, 205
Then, we hit this little sprint of a metcon:
15 Squat Cleans (135/95)
21 Calorie Row
Went unbroken and finished in 2:05.
Two mile ruck (30#) in the AM and ruck grocery shopping in the PM.
3 rounds for time:
5 ring muscle-ups
10 squat clean 135#
20 box jumps (24″)
Time: 10:14 Rx
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats (50/35)
Finished 18.2A in 7:31 Rx then cleaned 216. Pretty happy with that. I originally had 205 on the bar but I had to go down to 185 first. Bar felt heavy as hell!