september 14, 2015

Crossfit Open 11.5

20 min AMRAP
5 power cleans 100#
10 t2b
15 wall balls 14# to 9'
8 rounds

september 3, 2015

I had barely an hour to work today, so I figured some was better than none. Did A and the 15 min AMRAP.

3 sets- not for time:
45-60 sec belly facing wall hs hold
3-5 strict ring chin-up
3-5 stationary dips
30-45 sec nose and toes against wall hs hold

A. back squat @20x1; 4,4,4,4; rest 3-4 min- 80-82% 180 - I'm pretty sure my tailbone is inflamed from those split squats the other day, so these squats were a little tougher than normal. I'll ask Brian about it.

B1. ball slams; 20 sec amrap x3; rest 30 sec
B2. ghd back and hip ext @40x1; 10-12 x3; rest 90 sec

+

15 min @80%
Run 400m
10 good mornings- 35#
12 OH walking lunges- 35# plate
14 db push press- light to mod/ub 20#
3+about 50 seconds left when I started the run, so maybe a little over halfway before time expired

september 2, 2015

2 sets- not for time:
2 negative body levers- holding rig, shoot for 5-7 sec
2-4 skin the cat (strict as possible)
35-50 sec arch hold
16-24 sec/leg - hold bottom of pistol
5/leg kb romanian deadlift

+

10 min Outlaw MU Prog.
3x6 on all three drills (Arch to hollow on rings, v-ups, strict-banded pitch thru)- False Grip! Make sure you are doing it right!

A1. Wtd. pull up; 1 rep tough- control negative x5; rest 45-60 sec 5#/7.5 for the rest of the sets- no failures
A2. Wtd. negative pull up- negative only; 2 rep tough x5; rest 45-60 sec 7.5# for all
A3. ARMAP kipping pull ups x5; rest 2-3 min 6/6/10/9/13 (grip was an issue here--playing around with how to regrip)

B. hang power clean- build to a tough double in 12 min 145# (failed second rep of 155#)

+

25 sec Prowler- heavier than last week 110#
5 squat jumps
rest 2:30-3:00 min
x4-5