CrossFit Open 16.1!!

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge @ 65 lbs
8 burpees over (facing) barbell
25-ft. overhead walking lunge @ 65 lbs
8 chest-to-bar pull-ups

6 rounds + 25ft + 1 burpee = 162

Was not super muscle-fatigued. Definitely wanted to vom though.

75 double unders
Power snatch 5-3-2-1-1-F-F-F @ 35-65-85-95-105-(110)-(110)-(110)
105 double unders
5 muscle up band transitions w/ 2 press outs
80 double unders
5 muscle up band transitions w/ 2 press outs
90 double unders
5 muscle up band transitions
50 double unders

3 rounds of:
Min 1: 30 sec hanging L sit
Min 2: 30 sec banded woodchoppers
Min 3: 30 sec strict TTB
Min 4: 30 sec Russian twist

Did 1 round and quads got reeeeeally cramped. Did only the woodchoppers after that.


Then "Pulling Annie Up":
50-40-30-20-10:
double unders
abmat situps
+10 CTB pullups between each round

11:16

12 minutes EMOM:
1: 4 pistols per leg w/ orange (smallish-medium width) band stretched across barbell rack at mid-thigh height
2: 4 hspu

Then 500m row for time
1:49.7 PR!!

Deadlift 5-5-3-2-1-1-1 @ 125-175-215-245-265-285-300(PR!!!!!!)

Speed deadlift 3-3 @ 215

Power shrugs 5-5 @ 175
Good morning 5 @ 125
RDL 5-5 @ 125

Shoulder press 5-3-2-1-F-1 @ 35-65-85-100-110-105

5 bar muscle up attempts, aka 5 chest-to-bar pullups

Redo of Xfit Open 11.5:

20 min AMRAP:
5 power clean @ 110
10 ttb
15 wall ball @ 14lbs, 9'

8 rounds + 4 reps, a HUGE improvement from 2011!

Deadlift 5-5-3-2-1-F-F @ 125-175-215-245-265-(285)-(285)

Deadlift 3-3-3 @ 215 w/ 2 min rest

Power shrugs 5-5 @ 155
Romanian deadlift 5-5 @ 15
Barbell row 5-5 @ 85
Chinups 5-5
Good morning 5-5 @ 85

Then 12 min EMOM:
odds: 8 TTB
evens: 12 abmat situps

Overhead Squat 10 minutes build to 1rm: 3-1-1-1-1-1 @ 85-105-115-125-130(PR!)-135(PR!)

Then 40-30-20-10:
Goblet Squat @ 16kg
Box Jump (20")

did 40-40-21 and then bailed because of extreme lower back fatigue. Tooooo many deadlifts.

8 min row @ ~80% (103 cal / 1761m)

Feeling lower-back shitty from yesterday; skipped the rest of the workout

Deadlift 5-5-5-3-2-2-(1+F) @ 45-135-185-225-255-275-290

Speed deadlift 3-3-3 @ 215 w/ 2 min rest

Deadlift 5-5-2-2-2-2 @ 125-175-225-250-265-275

Speed deadlift 3-3-3 @ 230 w/ 2 min rest

Power shrugs 5-5 @ 130
Romanian deadlift 5-5 @ 130
Barbell row 5-5 @ 85
Chinups 5-5
Good morning 5-5 @ 85

2x 10 ring kip swings
50 wall balls, 9', 14 lbs


(Power) clean 5-3-2-1-1-F-F-F @ 85-115-135-145-155-165(PR!)-(170)-(170)-(170)

5 min AMRAP:
1-2-3-4-....
Power clean @ 140
Lateral burpee over bar

5 rounds + 2 (32) omg this sucked.

Then 3 rounds of:
7 cal assault bike
7 deadlift @ 105
7 wall balls @ 14 lbs

Then a buncha push presses @ 55 & 75 lbs (maybe 20 each weight?)

10x muscle-up transitions w/ small-ish red band

Back squat 8-5-3-3-1-1-1-1 @ 35-85-135-155-175-195-205-215(PR!)

Fran:
21-15-9
Thrusters @ 65 lbs
Pullups
7:34 PR!!!

Then 8 minutes no-wall handstand work

Then 6 minutes EMOM:
5 touch-and-go power cleans @ 85-105-115-120-125-125