I was out in the garage at 11AM to get this one started. My chest is just starting to feel it from Saturday’s metcon.


3 rounds not for time:

  • 35 Jumping Jacks
  • 15 DB Swings (2×20#)
  • Burgener Warm-up (PVC for the first round, empty bar for second and third)


I built up in hang power clean and jerk from 45-65-95 before getting to the working weight for the workout.

8 min AMRAP:

  • 25 Double Unders
  • 5 Hang Power Clean and Jerk (115#)

This was originally programmed with 50# DBs, but I didn’t have those so I used a 115# DB instead. I finished a total of 8+25. My first round was 45 seconds, but I was up to a minute for the last few rounds.

Handstand Walking Drills

I started the BTWB handstand walking skill session. It’s 20 workouts over the course of 7 weeks (3x/week). Today’s skill session started with a max distance handstand walking attempt.

This was my best attempt, and I didn’t even manage to make it 4ft 😂

For the drills, I did:

  • 60 sec Handstand Hold against wall (2x30sec)
  • 3×5 Box Walkouts
  • 3×16 Plank Shifts

Here’s a video of the box walkouts. They were pretty tough!


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!



For time:

30 Clean and jerks (135lbs/95lbs)
Run 1 mile
10 Rope climbs (15 feet)
Run 1 mile
100 Burpees

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.


Warm Up

3 Rounds of:

10 Passthrough
5 Burpee
5 Goblet Stretch
30s HS Hold w/ touches
20 Lateral Jumps
1 Rope Climb

Met Con

20 Min AMRAP Of:

8 Box jump, (30/24″)
1 Rope Climb
1 Clean & Jerk (225/155#)

Jeremey: 4+5 (135#)

Today wasn’t my day. I failed at 175# on the C&J, then at 165# before dropping to 135# and just working on technique. Craziness! I haven’t failed at 175# in a long, long time.


Warm Up

500m Row
shoulder circuit
10 samson/hip
10 kettlebell swings
10 goblet squats
1 rope climb

Met Con

For Time:

5 Rope Climb
5 Clean & Jerk (145/105#)
4 Rope Climb
4 Clean & Jerk (165/115#)
3 Rope Climb
3 Clean & Jerk (185/125#)
2 Rope Climb
2 Clean & Jerk (205/140#)
1 Rope Climb
1 Clean & Jerk (225/155#)

I scaled the weights to 135, 155, 175, 185, 195. Called it around 26:14. I couldn’t hit the last rep at 195 (would’ve been a 10lb PR). I’ll get stronger though!