"De la Cedra"
800m run
25 burpees
800m run
20 snatches @55
800m run
25 American kb swings @16kg

18:22

9 min EMOM: 2 (power) snatch @ 75-75-85-85-90-95-100(PR!)-105(PR!)-85

Every 2 min: Deadlift 5-3-2-12-12-8-8 @ 145-195-235-125-135-135-135

5x AMRAP:
15 sec power cleans @ 75
45 sec rest
15 sec quarter squat jump
45 sec rest
15 sec pushups
45 sec rest

8-8-8-8-8
16-16-17-18-17
11-11-11-11-11

20 min snatch tech work

8 min AMRAP:
3 snatch @ 75
3 CTB pullups
3 snatch
6 CTB
3 snatch
9 CTB
3 snatch
12 CTB
...
(45 reps)

12 min EMOM:
2 snatches @ 75

Deadlift 5-3-2-6-6-6 @ 155-195-225-215-220(PR!)-215

500m row

Assault Bike
8 min max cals (59)

Xfit Open 15.1
A:
9 min AMRAP:
15 toes to bar
10 deadlifts @ 85
5 snatch @ 85
(3 rounds + 4 reps)
B:
In 6 min, establish 1RM Clean & Jerk
155 lbs

very much not a PR.

1 snatch + 1 hang snatch + 1 overhead squat @ 55-55-65-70-75-80-85 w/ 2 min rest

Randy:
75 power snatch @ 55
7:23

Snatch 1.1.1 - 1.1.1 - 1.1.1 - 1.1 - 1.1 @ 85-95-95-100-105 w/ 2 min rest

Then 7x EMOM:
min 1: 12 calorie row
min 2: 8 burpees
min 3: 5 front squats @ 85-85-85-65-65-65-65

Every 2 minutes:
1 high hip snatch
1 above knee snatch
1 below knee snatch
@ 65-75-80-85

6 minutes build to 3 rep max touch & go snatch
@ 90-95-(100 2F)-(100 2F)

8 minutes AMRAP:
36 double unders
8 TTB
3 snatch @ 80 (85% of earlier thing)
(5 rounds + 20 reps)

8 min handstand walk practice

8 min EMOM:
min 1: 1 pillar handstand walk
min 2: 20 sec arch rock

3x every 4 minutes:
6 snatch @ 65
9 burpees over barbell
12 toes to bar
1:22, 1:22, 1:30

Back squat 5-2-1-1 @ 85-135-155-165
Back squat 2-2-2 @ 165

8 min EMOM:
1 clean @ 85-95-105-115-125-135-145-150

12 min AMRAP:
200m row
10 wall balls @ 14 lbs 9'
8 ttb
6 burpees to 6" target
4 tng snatch @ 85

3 rounds + 203

Power snatch 3 @ 65-85-90-95-105(F)-100

For time:
25 squat snatch @ 77% (80 lbs)
4:20

Beach sprint & agility workout w/ Katie!!

Then snatch tech work @ 65 lbs

Redo 15.1/15.1a CrossFit Open WOD:

9 min AMRAP:
15 toes-to-bar
10 deadlifts @ 75 lbs
5 snatch @ 75 lbs

Then, immediately, 6 min to find clean & jerk 1 rep max.

3 rounds + 22 reps (worser than last year)
160 lbs (PR!! better than last year!)

I got last minute added to a Trodo team, woot!!

WORKOUT 1:
“on point”, 13 minutes, for-total-points
1 person is doing a barbell thing, another person is doing step ups, and 2 people are resting
deadlift (+1), clean (+3) or snatch (+5), and step ups (+1)

I did mostly cleans and snatches.


WORKOUT 2:
“super star blast”, 12 rounds, amrap
1 movement per athlete, 3 rounds each, 45 seconds on, 10 seconds off
pullup/ring row, front squat, lateral burpee over bar, shoulder to overhead

I was responsible for lateral burpees over bar. Puke.


WORKOUT 3:
“pull, sprint-relay”, 1k row + 2k row, relay for-time
Scores: 1k row time, and total 3k row time

I didn't row a ton. I sprinted and dove under an obstacle for the relay part of it, though.

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)

Snatch 3-2-2-1-1-1-1-1 @ 25-29-32-35-38-42-45(f)-45(f)kg
Clean & Jerk 2-1-1-1-1-1 @ 49-52-59-65-68(f)-67(f)kg

Super pissed about all the failing, so I went and did the crossfit workout afterward:

AMRAP in idk how many minutes:
8 pushups
5 kb double row w/ 12kg kbs
(7 rounds + 4 pushups)

Then Tabata abmat situps:
15-14-13-13-13-13-13-14

10 strict pullups (sets of 4-3-2-1)
Snatch 2-2-1-1-1 @ 20-25-30-32-35kg
Snatch 1-1-1-1 @ 39kg w/ 2min rest
Front Squat 2-2-2-2-2 @ 60kg w/ 1-2min rest
Push Press 5-5-5 @ 35-45-45kg

Snatch 2-2-2-2-2 @ 35kg w/ 2 min rest
Back Squat 3-3-3 @ 64kg w/ 3 min rest
Jumping Clean Pull(from hang) + Hang Clean 5x(2+1) @ 42kg w/ 2 min rest
One Piece Pick Up Drill (Clean Grip – 3020 tempo): 3 x 3 reps @ 55 kg w/ 90 sec rest

Snatch 2-2-2 @ 30kg w/ 2 min rest
Clean & Jerk 3x(2+1) @ 49kg w/ 2 min rest
Back Squat 5-5-5 @ 72kg

Then 3 rounds of:
10 per leg Single Leg KB Romanian Deadlift
1 min rest
6 3-way STRICT Toes to Bar (2 each direction)
Rest 1 minute

Snatch 2-2-2 @ 33kg w/ 2 min rest

Clean & Jerk 2-2-2 @ 52kg w/ 2 min rest

Back Squat 5-5-5 @ 61kg

Then 3 rounds of:
5 Shoulder Press @ 20kg
Rest 30 seconds
6 per arm Renegade Row @ 10-15-20lbs
Rest 2 min

1 Renegade Row = hands on dumbbells, 1 pushup, row w/ one arm, row w/ other arm