Day: November 9, 2014

Over 2 Years Later

Well rested and feeling good. Eating better starting today to drop some weight before heading to Long Beach on the 24th. Super Sunday at 11am.

Warm-up

  • 1,000m row (4:00)
  • 2 Seated Box Jumps (24″)
  • 5 OHS (45#)
  • 2 Seated Box Jumps (30″)
  • 3 OHS (95#)
  • 2 Seated Box Jumps (34″)
  • 3 OHS (135#)
  • 2 Seated Box Jumps (38″)
  • 3 OHS (155#)
  • 2 Seated Box Jumps (41.5″)

XWOD

  • 3-3-3-3-3 OHS
    • 165#
    • 175#
    • 185#
    • 195#
    • fail 200#
  • 2-1-2-1-2 Seated Box Jumps
    • 2s: 45″
    • 1s: 48″ (PR)

Just not tight on that last attempt. Got to the bottom and dumped the bar forward on the first rep. That was a 0.5″ PR for the two single seated box jumps.

Conditioning

CrossFit Games Open 12.2
10:00 AMRAP

  • 30 Snatches (75/45#)
  • 30 Snatches (135/75#)
  • 30 Snatches (165/100#)
  • 30+ Snatches (210/120#)

When I did this in 2012, I was only a few months into CrossFit and had never snatched more than 95#. Took me over 3 minutes of attempts to finally make one at 135#. I ended up getting 6 reps. Today I got through the first 60 reps and then 8 with 165#.

3 Rounds

  • 1:00 Bar-facing Burpees
  • 1:00 Rest
  • 1:00 Air Squats
  • 1:00 Rest

I got 14-14-16 on the burpees and 45-44-45 on the air squats. Such a quad burn on the squats.

Midline

3x MAX HS Hold

  • 2:00
  • 1:13
  • 1:14

Accessory

Reverse Hyper

  • 3x8x260#