CrossFit Games Open WOD #1:

9 minutes AMRAP of:
15 toe-to-bar
10 deadlifts @ 75 lbs
5 snatches @ 75 lbs

Then 6 minutes to hit a 1-rep max of clean and jerk

I got 4 rounds + 8 ttb, then 155 C&J + a 160lb power clean OMG THAT'S A PR!! (but I couldn't hit the jerk, oh well)

Shoulder mobility work

Then 21-15-9:
Push press @ 55 lbs
Pullups
5:51

Acceleration 3-2 yaaaaaaay!

Deadlift 5-3-3-3-3-3-3 @ 125-(155x6)

Then 6 rounds of:
5/leg OH plate lunge @ 15 lbs
10 Russian kb swing @ 12 kg
15 situps
7:47

NFL Combine at WCCF!
30yd dash (not enough space for a 40, sadface): 4.31 <-Meh. My start is pretty weak.
Bench press: 11 reps at 95 lbs
Vertical: 20"
Broad jump: 7' 0.5"
5-10-5: 4.78
60 yd shuttle: 13.65
300 yd shuttle: 1:05

OMG Acceleration 3-1 so much vom factor. So so so hard. Ow.

Barbell complex 3x deadlift, hang power shrug, hang power clean, front squat, push press @ 20kg, 25kg

Power Clean 5-5-3-3 @ 35-45-55-60 kg

Acceleration 2-12, yaaaay!

Deadlift 5-3-2-1-1-1 @ 125-175-225-250-265-280 (HOLY CRAP PR!!)

Speed Deadlift 3-3 @ 175 rest as needed

Acceleration 2-11, with a bonus 20mph hold at the end just to see how hard it was.

It was really freaking hard.

Acceleration 2-10. Holy vom factor. This was really hard.

1x (12sec hold @ 10mph, 8sec hold @ 10mph) @ 15%, 20%, 22.5% inclines
1x 8sec hold @ 10mph, 25%
2x 4sec run -- 4sec rest -- 4sec run @ 9mph, 30%
2x 4sec run -- 8sec rest -- 4sec run @10mph, 27.5%
4x 6sec run @ 9mph, 32.5%
2x 4sec run -- 6sec rest -- 4sec run @ 11mph, 25%
4x 4sec run -- 4sec rest -- 4sec run @ 8mph, 35%
2x 6sec hold -- 6sec run -- 6sec hold @ 10mph-11mph-10mph, 25%

Deadlift 5-3-2-1-1-1-1 @ 125-175-215-245-255-265-275(PR!!)

Acceleration 2-9. Pretty difficult medium-steep sprinting, plus sprint cords. Ended w/ fast & flat - got up to 19mph for 5 seconds.

Long-ish warmup

Workout was 3 rounds of 21 power cleans (65 lbs), 21 wall balls (14 lbs), 21 Russian twists (14 lbs).

I did 21 power cleans, ~5 wall balls, 21 Russian twists, ~7 power cleans, and then I was like, this is stupid and I need a rest day.

Future Me should recognize when I'm probably going to bail on the workout and just leave after the warmup.

Deadlift 5-5-3-2-2-2 @ 125-155-205-235-255-265 (PR!!)

Deadlift 3-3-3 @ 195 w/ 2 min rest

2x5 Power shrugs @ 155
2x5 Romanian deadlifts @ 125
2x5 Barbell row @ 85
2x5 Chinups (no band!!)
2x5 Good mornings @ 85

I LOVE THIS!

Acceleration 2-8. First flat/fast-ish day!

Acceleration 2-7