Wednesday, January 1, 2014

Thursday 1.2.14

Wishing EC the best of everything in 2014.
You are a great friend and will be missed more than you know.
You always have a home at CFNE and a spot at the Bergeron's dinner table.

2014 REGIONAL & GAMES ATHLETES
SESSION ONE
1.  Snatch Complex
5 sets of: Power Snatch + Hang Squat Snatch + Low Hang Squat Snatch

2. Clean and Jerk
AMRAP in :20, rest 1:40 between rounds
3 rounds at 225/155
3 rounds at 205/145
3 rounds at 185/135
3 rounds at 155/105
3 rounds at 135/95
The goal is to improve your cycle times and work on touch and go where possible.

3.  Gymnastics Skills
2-4-6-6-6-4-2 Unbroken Muscle ups for time.  if you break a set you must redo it.  If this rep scheme is too spicy for you try 1/2 or 3/4 the reps.

SESSION TWO
1.  Squat 
5x3 Banded Front Squats, across

2. Metcon
21-15-9:
C2B
Burpee
400m Row after each round.


2014 OPEN ATHLETES
1. Metcon
21-15-9:
C2B
Burpee
400m Row after each round.

2. Clean and Jerk
AMRAP in :20, rest 1:40 between rounds
3 rounds at about 90%
3 rounds at about 80%
3 rounds at about 70%
3 rounds at about 60%
3 rounds at about 50%
The goal is to improve your cycle times and work on touch and go where possible.

87 comments:

  1. So for the Open: Are we suppose to do 3 rounds then rest then proceed to the next round of 80% after the 1:40? Or do 3 rounds of 90% for 20 min then rest then proceed to the next round after 20min and rest for 1:40?
    Thank you

    ReplyDelete
    Replies
    1. I believe it's basically a 20 second AMRAP OT2M (on the 2nd minute) for 30 minutes. So it would look like:
      0:00-0:20 AMRAP
      0:20-2:00 rest
      2:00-2:20 AMRAP
      2:20-4:00 rest
      Keep on that for the prescribed %.

      Delete
    2. Just to clarify it is :20 meaning 20 seconds. So you will snatch 90% as many times in 20 seconds as you can, and then test 1:40. Then do 90% for 20sec and rest 1:40. Then do it a third time and then move on to 80%. And so on. I Think that is correct. The Main point is 2 minute rounds (20 sec snatch 1:40 rest) and 15 of these.

      Delete
  2. One Session, we got the work at 10 ish in the morning.

    1. Snatch Complex-95-135-155, 165, 175

    2. Clean and Jerk
    AMRAP in :20, rest 1:40 between rounds
    3 rounds at 225- 2,2, 2
    3 rounds at 205- 3,3,3
    3 rounds at 185- 4,4,3
    3 rounds at 155- 5,5,6
    3 rounds at 135- 8,8,8

    3. Gymnastics Skills- Note to self, do gymnastics skills where rings are not so far apart and not hung 30 feet up. I understand I can't choose how the rings are hung in a competitive environment but there are setups that are more conducive to successful ring work. I'll be at our other gym for now on for ring days. Did EMOM work and just did what I could.

    1. Squat- Had to skip

    2. Metcon- I have a massive case of the hot elbow and shoulder, ctb were a no go. I subbed burpee box jump overs at 24 inches and did 400 meter row at the end of each round. Going to the chiro tomorrow to hopefully get this worked out. 7:42

    ReplyDelete
    Replies
    1. Great workout,
      have you tried voodoo flossing? Kelly Starett has some good techniques and ideas for the hot elbow etc.

      Delete
    2. +1 on the voodoo floss, I wrap every body part I can with the stuff.

      Delete
    3. I have some voodoo floss, however, it has been neglected as part of my recovery. I am getting a little older will have the keep it in the regimen.

      Delete
  3. Question - banded front squats, any hints on load compared to regular front squats? Thanks!

    ReplyDelete
    Replies
    1. You can google the band color that you have and find out the resistance range for that band and just add that to load.

      Delete
  4. Good day everyone!
    Open:
    Metcon - 10:15
    C&j:
    185 - 3 3 3
    175 - 3 4 4
    165 - 4 4 4
    155 - 5 5 4
    145 - 5 5 5

    ReplyDelete
  5. Vacation plus being sick equals moving through mud feeling.
    1. 135 135 135 165 165
    2. 205 3 reps each round
    185 4 reps each round
    165. 4 reps
    135 5 reps
    3. afternoon.
    4. Afternoon
    5. 12:26 ref the mud sludge feeling above. just happy I finished til this funk wears off. happy training and new year everyone else.

    ReplyDelete
  6. This comment has been removed by the author.

    ReplyDelete
  7. Open
    1. 9:21- did 10 C2B, most i've strung in 9 weeks, lat didn't like that, had to finish with R.Rows.
    2. Wasn't feeling the heavy weights today and had to modify due to time- 20 sec of work 40 sec of rest
    1 for 3 rep @260#
    3 for 3 reps @230#
    9 reps @195#
    12 reps @175#

    ReplyDelete
  8. Reg-

    First solid day in about a month and felt pretty good.

    Snatch complex- 95-115-135-155-180

    C&J-
    225- 2,2,2
    205- 3,3,3
    185- 4,4,5
    155- 6,6,5
    135- 6,6,6
    Had a lot of fun on this one.

    Muscle up

    ReplyDelete
    Replies
    1. Didn't finish the muscle up wod. Went unbroken all th way through the last set of 6 and my shoulders said no more.

      Delete
  9. 1. 135,155,165,170,175
    2. 225- 2,2,2
    205- 3,3,3
    185- 4,5,5
    155- 7,7,7
    135- 7,8,8
    3. Didn't have enough time to accurately rest grip before starting. After set of 4 it turned into 30 muscle ups for time. Finished in 5:42
    PM after work

    ReplyDelete
    Replies
    1. PM
      1. 185 + green bands and ~8in platform.
      2. 8:30 gotta work on brushing the bar with my chest on butterfly c2b and not smacking it

      Delete
  10. Morning session
    1) snatch complex done at 105# across
    2) 155: 1-1-1
    145: 2-2-2
    135: 3-3-3
    105: 6-6-6
    95: 6-7-7
    3) I did 1/2 the amount of mus and it still took me just over 6 min.

    ReplyDelete
  11. 11:14 metcon...with regular pullups all butterfly. I felt super slow. Holidays and vacation killed me... huge wake up call. Time to start killing it.

    Will do strength this afternoon.

    ReplyDelete

  12. METCON

    Time - 8:43

    Session 2 right after Metcon

    Clean and Jerk
    AMRAP in :20 seconds work, rest 1:40 between rounds

    3 rounds at 225lbs
    Score - 2,3,2

    3 rounds at 205lbs
    Score - 3,3,3

    3 rounds at 185/135
    Score - 5,4,4

    3 rounds at 155lbs
    Score - 6,5,5

    3 rounds at 135lbs
    Score - 7,7,7

    Total Reps - 66

    ReplyDelete
  13. 11:34RX
    C&J
    130# 2, 2, 2
    116# 3, 4, 4
    100# 5, 5, 6
    85# 6,6,6
    70 7,7,7

    ReplyDelete
  14. Regionals; Masters

    1. Snatch Complex
    115 - 135 - 145 - 155 - 165

    2. C&J
    225: 2,2,2
    205: 3,3,3
    185: 4,4,4
    155: 6,6,6
    135: 6,7,7

    3. Muscle Ups: 4:57 RX

    ReplyDelete
    Replies
    1. Session 2
      1) Front squats 185 plus green bands. Not sure of band tension.

      2) Metcon: 8:00 RX

      Delete
  15. Regionals:

    1: worked from 135-215...no misses

    2: 225: 2,3,3
    205: 4,4,4
    185: 5,5,5
    155: 6,6,6
    135: 7,7,7

    3. Muscle Ups: 5:39RX

    ReplyDelete
  16. Regionals

    1. 205 across. Focused on bringing the bar back to my hips rather than hips to the bar.

    2. All touch and go
    @225: 4-5-5
    @205: 6-5-6
    @185 6-7-5
    @155 6-7-8
    @135 8-8-9

    3. 3:15

    ReplyDelete
    Replies
    1. 4. 225 across with double rebel band. Significant tension!

      5. 9:05 variation at home with pops with a rickety bar and a 400 meter run

      Delete
  17. 1- 135-145-155-165-175(missed low hang)
    2-
    225:7reps
    205:10reps
    185:14reps
    155:18reps
    135:21reps
    3- done 8:29 no miss
    Pm
    Only wod in 8:54

    ReplyDelete
  18. Open:

    1) Metcon: 12:40
    2) C&J
    @200 3,2,3
    @175 3,4,3
    @155 5,5,5
    @135,6,6,7

    ReplyDelete
  19. 2014 REGIONAL & GAMES ATHLETES-All in one session today.

    SESSION ONE
    1. Snatch Complex
    5 sets of: Power Snatch + Hang Squat Snatch + Low Hang Squat Snatch
    115,135,145,155,165. Failed the last snatch at 165. But that was a PR for Power Snatch!

    2. Clean and Jerk
    AMRAP in :20, rest 1:40 between rounds
    3 rounds at 225/155: 1,1,2
    3 rounds at 205/145:2,3,3
    3 rounds at 185/135:4,4,4
    3 rounds at 155/105:5,6,6
    3 rounds at 135/95: 7,6,7
    The goal is to improve your cycle times and work on touch and go where possible.

    3. Gymnastics Skills
    2-4-6-6-6-4-2 Unbroken Muscle ups for time. if you break a set you must redo it. If this rep scheme is too spicy for you try 1/2 or 3/4 the reps.
    Just worked on stringing Bar MU's together. Still struggling there.

    4. Squat
    5x3 Banded Front Squats, across-235lbs

    2. Metcon
    21-15-9:10:34. C2B's felt slow today.
    C2B
    Burpee
    400m Row after each round

    ReplyDelete
  20. 1. snatch: 135,185,205,215,225

    2. 225: 3-3-4
    205: 5--5--5
    185: 7-6-8
    155: 8-8-7
    135: 7-7-8(kept losing my hook grip fml)
    3. did deficit hspu at 11" AND SMASHED OUT ALL SETS UB!!!! Super pumped about this. 1 month ago i could do 2 reps ub on these

    4. metcon: 8:47 rx
    the best my butterfly c2b have felt in a while

    ReplyDelete
  21. Open
    1) 8:11 - Felt like an eagle on the C2B haha. Smoothest they've ever been.
    2) Tweaked the shoulder a bit and shut it down to fight another day - should have warmed up a bit better. Only did a few rounds and they felt solid.
    230# - 2, 2, 2
    205# - 6, shut it down

    ReplyDelete
  22. 1. Snatch 185-205 (sloppy)-195-195-195

    2. C+J
    225: 5--4--4
    205: 5--6--5
    185: 7--5--6
    155: 7--6--8
    135: 9--8--8

    3. Gymnastics
    : 3:26

    Do the rest tonight

    ReplyDelete
    Replies
    1. 275 w/ green band's(not sure the total #'s but felt right)

      Wod: 9:12

      Delete
  23. Snatch complex
    135-155-175-185-205(failed)

    Clean & Jerk
    225 - 2,3,4
    205 - 4,4,4
    185 - 6,5,6
    155 - 5,6,6
    135 - 7,7,8
    Best C&J complex I've ever done. Cudos boss man.

    Muscle Ups
    1-2-3-3-3-2-1
    Failed my sets of 3. Upsetting.
    Did 11" deficit HSPU w/ Dex
    2-4-6-6-6-4-2

    Metcon:
    RX'D - 10:39

    ReplyDelete
  24. 1)135-155-175-195-215
    2)
    225 4-3-3
    205 4-5-6
    185 5-5-5
    155 6-7-7
    135 9-8-8
    3) 2-4-6-6-6-4-2
    4) 4x365 1x385 less the 2 white band elitefts shit was heavy at the top
    5) 9:00 rx

    ReplyDelete
  25. Master Open:
    13:30 w/ ctbs (12:30? not certain)
    C&J Complex
    120#: 3/2/2
    105#: 3/4/3
    90#: 5/5/5
    80#: ##/5/5
    65# 7/8/8

    ReplyDelete
  26. Open:

    Metcon- 8:28... Finally starting to feel the groove on C2B rows kept below 1:45

    Cleans (running out of time so only got to do 2 of each)
    Went at regionals weights which ended up being a little than percentages to work t n g

    225- 4, 4
    205- 4,5
    185- 5,6
    155-6,6
    135- 8,8
    This was a great challenge

    ReplyDelete
  27. 1. 12:20
    2. 125 3/2/1
    115. 3/4/4
    105. 5/5/5
    95. 6/6/6
    85. 7/7/7

    ReplyDelete
  28. 1. 12:43 (KPU)

    2. 115 - 2/2/2
    100 - 3/3/3
    90 - 5/5/5
    75 - 6/6/6
    65 - 7/7/7

    ReplyDelete
  29. 1. 135# 155# 165# 175#(f on lhss) 175#
    2. C&J Complex- should have warmed up more, was ugly early on
    225: 2 2 2
    205: 2 3 3
    185: 3 4 4
    155: 5 6 6
    135: 6 6 7
    3. Skipped MU work. Did extra MU work 2 days ago and can still feel it.
    4. Blue Bands: 275#(whoa) 245# 245# 245# 245#
    5. 9:47, had a major breakthrough on butterfly C2B this Sat in middle of "Willie" with some friends. Hit 10 ub then and hit 10 ub today!

    ReplyDelete
  30. Open

    1. 11:11 I did regular pull-ups instead of C2B and I did DUs for 90 seconds at the end of each round to substitute for rowing (couldn't run either - it's snowing!) Here's the DU count in case I ever do this again: 71-60-67

    2. Clean & Jerk
    165 - 2,2,2
    145 - 3,3,3
    135 - 3,3,3
    115 - 4,4,4
    95 - 5,5,5

    The C&J workout was "fun" in a weird way - especially towards the end. The weight obviously got light at 95# and I had to stop myself from doing squat thrusters (although I was thinking that I might be ready for another run at Fran!)

    Not looking forward to tomorrow's pre-WOD warm-up: shoveling!

    5'10"/174/37

    ReplyDelete
  31. 1. 115x2, 135x2, 155x2. Just drilling some tech stuff really hard here. No more heavies unless I feel it's close to perfect. The heavy single on monday was hideous. Being able to hit 235 without missing sounds nice on paper, but not at the expense of the connective tissue in my knees.

    2.
    225 3-3-3
    205-4-4-4
    185 4-4-5
    (right about now, my grip started to get funky)
    155 - 4-6-5
    135 - 7-6-7

    Forearms felt like popeye after that one.

    3. Went 2-4-6-5-3-4-2 in 7:07. No way I was going to be able to get those 6's. Did the best I could. So, elizabeth plus burpees monday, filthy 50 tuesday, then muscle ups and burpees today. My chesticles are en fuego.

    4. 205 with a thick band. No idea what the tension was.

    5. 10:04. Screw my burpees. I hate them. Any bigger guys have tips for burpees? I feel like like I am jumping off a cliff every time I go down (6'4 - 210) and they take forever. Had to break up the 15's on the ctb into 2 sets and the row was sub 1:50, so all that was fine. It was just my stupid burpees.

    ReplyDelete
    Replies
    1. I'm 6'0" 225-230 lbs depending on the day haha.
      I hate burpees too.

      Delete
    2. Yeah man, its one of those things. Cycle time is longer simply because there is more distance to cover being taller. I have just been working on popping the feet as far under my body as possible so I can stand up more quickly and then cycling right into the next burpee as I finish the hop+clap with no pause.

      Delete
  32. Open:

    1) Metcon - 11:53 - broke pull-ups 11, 7, 3 + 9,6 + 9. Slower recovery pace on the rower

    2) Cleans
    100kg - 3,3,4
    90kg - 4,4, miss on 5
    80kg - 5,6,6
    70kg - 7,7,7
    60kg - 8,8,8

    Grip is fried. Technique went out the window on the lightest weights

    ReplyDelete
  33. 1. 175, 190,190,190, 200(missed LH)
    2. @225: 4-4-4
    @205: 6-5-5
    @185 6-6-5
    @155 7-7-7
    @135 7-7-7
    185 to 135 were TNG, 205 was 2 tng sets. 225 was singles. 7s are about as fast as I can get without my technique breaking down

    3. EMOM (15) - 2x strict Lsit MU. Pullup bar isnt high enough to do normal muscle ups

    ReplyDelete
    Replies
    1. 4. No bands, just did 5x3 FS. 275,275, 285,295,305
      5. 9:44 - Subbed a 400m run. CTB felt fricking great, maintained about a 20burpee/min pace. Its just soooo cold outside! (~26deg)

      Delete
  34. OPEN
    metcon - 8:39rx
    c&j skill
    185 x 2
    155 x 4
    135 x 5
    115 x 6

    ReplyDelete
  35. Open/Masters 47

    1) 10:29 scaled c2b to 15-10-5.

    2) 185: 2,1,2
    165: 3,3,3
    145: 4,4,4
    125: 5,6,5
    105: 7,6,7

    ReplyDelete
  36. Did almost everything today, had the time!

    1.) Metcon: 9:14...c2b unbroken, burpees on average pace but man was my row slow.

    2.) Clean and jerks with regionals weights. And only did two round due to time.


    #225- 3/3
    #205- 4/4
    #185- 6/6
    #155- 7/7
    #135- 8/9...did this first half the day with Brooks and Dan, awesome working out with some monsters we had a great session lots of push.

    3.) Snatch complex: #175 for the max

    4.) Muscle-ups: 3:39...actually a PR for 30 MUs for time so thanks for the break up Ben!

    ReplyDelete
    Replies
    1. Always good working out with you my friend! Great to have more guys in here to up the intensity

      Delete
  37. Open

    1) 9:37 - Didn't feel good today on any of these movements. Could have been the week off spent on the beach eating and drinking everything in sight. C2Bs usually gel pretty well for me but not today.

    2) My cleans suck. I'm resolved to fix them up this month. I tend to pull early which results in severe pain in my forearms/elbows. Gotta fix this.

    195 - 2 + 1 fail, 2, 1 + 1 fail
    165 - 2, 2, 3
    145 - 4, 2*, 2*
    125 - 3, 3, 4
    100 - 5, 4, 4

    * Did a clean shrug+clean for every rep to try and drill in the notion of not pulling early. Helped quite a bit.

    ReplyDelete
  38. Open (reg. c&j)

    1) metcon: 8:03 Rx
    2) 225: 3,3,4
    205: 4,4,4
    185: 4,4,5
    155: 6,6,6
    135: 7,7,7

    ReplyDelete
  39. Open
    1. 9:22
    2. 225-1,2,2
    205-2,3,3
    185-3,5,4
    155-5,5,5
    135-6,6,7

    ReplyDelete
  40. Open
    1) 10:14
    2) 205# - 2/2/3
    185# - 4/4/4
    165# - 5/5/4
    145# - 6/6/6
    135# - 7/7/7

    ReplyDelete
  41. Hello Everyone!
    Joining the Competitors WOD group this 2014.... been doing CrossFit for 10 weeks now, and looking forward to growing with you guys!
    Snow storm here in PA so I tweaked the program a little bit to get done in an hour and did basically nothing to warm up

    1. Snatch: 75, 75, 95, 95, 115
    2. C&J: Only did this for 2 rounds at each EMOT2M
    205# - 3, 3
    185# - 5, 5
    155# - 8, 8
    135# - 9, 8
    3. No rings available, skipped the Muscle-ups
    4. Worked up to a heavy single Front Squat - 135, 185, 215, 235, 255, 275
    5. Metcon - 10:45 Rx'd
    I can't do butterfly pullups at all, and not really kipping pullups either. I did a few sets of 3 C2B in the first round, most of the rest of my pullups were singles with doubles to end the rounds.

    ReplyDelete
  42. Snatch work was sloppy.

    225 3 3 3
    205 4 3 4
    185 5 6 6
    155 6 7 6
    135 7 6 7
    Hook grip was slipping.
    Exciting workout.

    ReplyDelete
  43. Open

    1) 8:15

    2) Could only do 2 rounds of each due to time restrictions...
    225 - 4, 5
    205 - 5, 6
    185 - 6, 5
    155 - 7, 7
    135 - 8, 8

    ReplyDelete
  44. Open
    1) 9:18
    2) 225- 2,2,2
    205- 3,3,3
    185- 5,4,4
    155- 5,5,5
    135- 6,6,7

    ReplyDelete
  45. This comment has been removed by the author.

    ReplyDelete
  46. 1)135,155,165,175,185 should have done a heavier weight across
    2)225lbs 4,3,4
    205lbs 5,5,5
    185lbs 5,5,5
    155lbs 6,6,7
    135lbs 8,8,7
    3) just did 30 for time because I fells apart on the first 6 and PR'd 6:29
    4) didn't have two bands so I did 255 across
    5) 11:29 had to sub row for 400m run

    ReplyDelete
  47. 2014 Regional & Games:

    1. 95, 95, 105, 115, 135 (missed low hang)

    2. 225: miss, 1 (PR), 1
    205: 1, 1, 2
    185: 2, 2, 3
    155: 4, 5, 6
    135: 6, 6, 6

    3. UB MU's (1/2 of Reps): 1-2-3-X-3-3-2-1

    4. Skipped will do tomorrow.

    5. Metcon: 10:01. Subbed Row for 400m run on treadmill.

    ReplyDelete
  48. Open
    Tried the Regional Gymnastic Skill work to start
    2-3-4-4-3-3-2 in 12:30

    1. 12:36
    2. 225- 4,4,4
    205- 5,5,5
    185- 6,6,6
    155- 7,7,7
    135- 9,8,8

    ReplyDelete
  49. Open
    1. 19:31 RX. First time I was able to use regular pull up grip for my c2b. No repped myself about 10 times but kept with the reg grip. Super excited how far my c2b have come. The open this year was first time I tried doing c2b.

    2.
    Do AMRAP in 0:20
    120-2/2/3
    110-3/4/4
    95-5/5/5
    80-6/4/6
    65-7/8/8

    ReplyDelete
  50. 5'8 / 170
    Did not split into sessions. One long session.
    1) Snatch Complex
    115,135,135,135,135

    2)Clean and Jerk Ladder
    225-1,1,1
    205-3,2,3
    185-3,4,5
    155-5,6,6
    135-7,7,7

    3) Muscle Ups
    2-4-6-6-6-4-2 Unbroken Rested as needed

    4) Banded Front Squat
    Green Band
    135,135,185,205,225

    5) Metcon
    10:48

    ReplyDelete
  51. This comment has been removed by the author.

    ReplyDelete
  52. 5' 6" 165 Southeast
    Was one week behind for the past couple months. Finally back on the same page.

    1) Snatch complex worked up to 195#
    2) C&J EMOM
    3,3,4 @225
    4,4,5 @205
    5,5,6 @185
    5,6,6 @155
    7,7,7 @135
    3) Cooked on the MU - did 2-4-6-5-3-1 unbroken sets not for time
    4) Banded 3 rep FS - Single 1inch band worked up to 295
    5) Metcon Rx 10:47

    ReplyDelete
  53. Masters Open
    C & J -
    90%= 150# (2 per round)
    80%= 140# (3 per round)
    70% = 125# (4 per round)
    60% = 105# (6 per round)
    50% = 85# (8,9,8 per round)

    WOD (mother of God)
    12:46
    Got to get my lungs back sick for 2 weeks

    ReplyDelete
  54. Open
    1- 8:42

    2-
    205-1,1,1
    185-2,3,3
    155-5,5,5
    135-6,6,6
    115-8,7,8

    ReplyDelete
  55. Open
    Metcon
    Had to do strict pull ups worked out in my basement so ceiling is too low and bar doesn't allow for c2b.
    9:23

    ReplyDelete
  56. Open.
    1. 10:04 Rx
    2. No time. Will make up this weekend

    ReplyDelete
  57. Just to clarify. I was supposed to row 400 m after the set of 9 as well?

    ReplyDelete
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    ReplyDelete
  59. Regionals
    1. 5 sets of: Power Snatch + Hang Squat Snatch + Low Hang Squat Snatch
    Worked up to 135#, this was a struggle though, 130# felt great!

    2. Clean and Jerk
    AMRAP in :20, rest 1:40 between rounds
    3 rounds at 205/145
    3-3-3
    3 rounds at 185/135
    3-3-3
    3 rounds at 155/105
    5-5-5

    3. Gymnastics Skills
    2-4-6-4-2 Unbroken Muscle ups for time

    4. 5x3 Banded Front Squats, across
    Skipped

    5. Metcon
    21-15-9:
    CTB
    Burpee
    400m Row after each round
    Subbed CTB for strict pull-ups (hands are still repairing)
    Time: 11:42min

    ReplyDelete
    Replies
    1. Metcon time... I think I may have gotten this wrong. I think it was actually 13:42, d'oh!

      Delete
  60. Open Program
    1) 10:23 - about 15 yd walk from pull-ups to rower, cost me some time. Burpees were all out though.
    2) Used regional weights, accidentally did 165 instead of 155.
    225 - 2, 2, 2
    205 - 3, 3, 3
    185 - 4, 4, 4
    165 - 5, 5, x
    135 - 7, x, x

    Short on time at the end. Strongest I've felt in a while though!

    ReplyDelete
  61. 1) 175 # Snatch Complex
    2) Squat Clean& Jerk
    225...1/1/1
    205.....2/2/2
    185.....3/3/3
    155.....4/4/4
    135.....5/5/5

    3) Muscle Up 2/4/6/6/6/4/2........5:55

    5) 21-15-9 C2B & Burpees W/ 400m Row each round .... 8:09

    ReplyDelete
  62. Open
    1. Metcon - 12:34
    2. C&J:
    165: 1,1,1
    150: 2,2,3
    130: 3,3,3
    15: 4,4,4
    95: 5,6,6

    3. Hatch squats, week 9 day 2.

    ReplyDelete
  63. Open
    1-10:58
    2- 225-3,3,3
    205-4,4,4
    185-5,5,5
    155- 6,6,6
    135- 7,8,8

    ReplyDelete
  64. Regionals (I work in KG, but will convert to pounds)
    1. Snatch
    130, 155, 176, 198, 210(failed low hang snatch - missed behind)
    2. 20:140 - AMRAP
    225 - 4/4/4
    205 - 6/6/5
    185 - 6/6/6
    155 - 7/7/7
    135 - 8/8/8

    3. MU 2,4,6,6,6,4,2
    - 5:42
    - took my time to ensure no misses

    2nd session
    1. Front Squats - no way to set up bands, so did climbing 5x3
    176, 220, 265, 287, 298

    2. METCON
    - 9:04
    - My chest to bar sucked today! MU maybe?

    ReplyDelete
  65. 1. 9:57. Open set of C2B unbroken, burpees and row caught up to me.
    2. C&J
    225: 2,2,2
    205: 3,3,3
    185: 4,4,4
    155: 6,7,7
    135: 7,8,8

    ReplyDelete