Squat snatch gauntlet- beginning at 95# perform 5 TnG reps on the 90
seconds adding 5# per minute until failure
Got 9 sets of 5 TNG. Got my 65kg out but ran out of gas.
15 min amrap sets of 2 unbroken muscle ups
Never got this done as I had two bad tears on my wrists. I think it was at that point that I decided i need NFGM/U
5 rounds for time:
6 thrusters 155#
12 CTb chin ups
7 Min Amrap
7 Deads @ 125kg
14 Alt Pistols
21 Double Unders
Score: 4 Rounds + 3 Pistols = 178 Reps
Rank – 4th
Kept moving as best I could on this one Deads were easy for me. I actually stuffed up my D/U 3 times in my first set. Had Oly’s on for the pistols. Quads were super tight at the completion of this.
6 Min AMRAP
3 Bar Muscle Ups
6 Box Jumps 30″
3 STO @ 60kg
Score: 3 + 1 B/MU = 49
Poor score in regards to the box. In NZ i managed only 1 Bar Muscle up in the workout and couldn’t do them before i left the country. On the day I did my first set of 3 UB big improvement
4 Rounds for time
Started way too slow on the rows and was never able to make up time. I need to switch from training to competition better and maybe sometimes not over think or overstrategize. Had a rowed faster could have made up ground.
WOD 4 – Final
40 Pushpress @ 40kg
Push Press Unbroken and 3rd out on the run. During the run moved into second. Used too much gas and had nothing on the pull-ups. In my head was thinking 25/15 actually was 15/10/10/5 and dropped 4 places.
Overall comp finish was equal 5. I came away from the comp with a suspected broken rib/torn rib cartilage from Bar M/U. Been on pain meds and seen a doctor nothing much they can do. Was in alot of pain during the rowing WOD as I could lean back on the rower and hurt when chest was at ground for the burpees. Our best two guys didnt compete so not sure what to make of this. Would have preferred so oly in the programming but it is what it was.
Sore as a Mother F%&ker couldn’t move. Actually had a few days rest due to soreness.
A. Push press clusters 5.5.5×3; rest 20 seconds/rest 3 min
B. Muscle ups; 2-4 on the min for 10-14 min
C. HSPU; amrap unbroken x5; rest 1 min
D. Amrap sets of 4 unbroken strict chin ups in 10 min
E. 30 seconds max reps burpees; rest 30 seconds x4
A. Squat snatch; 1 rep on the 30 seconds for 40 reps @65% 1rm
First day back training completed all reps with no misses @ 55kg
B. Power clean; 2, 2, 1, 1; rest 3 min
Hit 110kg pretty comfortable and got 115kg. Tried 117.5kg and missed
C. Back squat @4040; 6-8×5; rest 3 min
120kg Across – I haven’t missed tempo squats.
A. Power clean and jerk; build to a max
Clean @ 110kg was easy – Jerk was shit, Short split weak lockout.
115kg Not so neat and missed the jerk.
Bad day at the office.
got to my previous time of 3:13 still with 6 reps to go. I threw in the towel. Just wasn’t there and was pissed off. Was feeling flat at the start of the day.
A. Front squat; build to a max
Built to 140kg which is 10kg Off my PR
B. 30 muscle ups for time (12 min cap)
New PR By 1 Minute 9:46
Open workout 13.5
Arms were spent Only got 60reps
Row 500m @85%
rest 2 min
Feeling a bit tired this week.
A. Squat snatch; build to a tough single
Built to 80kg tried for 82.5kg but missed
B. 20 squat snatch for time 115#
Time 3:09 Pretty sure when I first did this I was about 5-6 Mins.
3 rounds for time:
10 thrusters 105#
10 CTB chin ups
Time: 6:50 This was hell after the previous.
A. Deadlift 3×3 @70%; rest 3 min
Easy @ 140kg
B. Front squat; 10, 10; rest 2 min
Power clean 135#
Was going good. Then hit the wall second set.
A. Power clean; 3×1 @90% 1rm
B. Push press; 3, 2, 1; rest 2 min
15 kbs 1.5 pood
5 thrusters 115#
rest 2 min bw sets
Missed day due to work
Skill work/z1/mobility for competition tomorrow
End up coming 13th in total. As we had to scale all the female weights. Were with some relatively new to CFers. It was awesome to see them compete for the first time.
10 min z1 airydne
10 min z1 run
10 min z1 row
Was feeling really sore great programing some flow work felt much better.