Day 39-44

Most recent

Day 44

A.) 3 Position Snatch pause... holding the position for 2 seconds the hit the lift
@ 55% x 3(75#) - @ 60% x 3( 85#)

B.) Snatch Grip Push Press( From behind the neck) x 5, x 5 
  115# - 125#

C1.) 4-5 Push Press x 4 (135-155-165-165) 5 reps for all.
C2.) 15 TTB breaking them up into 5s
rest 2-3min btw sets.

Row 500m x 5 (keeping it consistent)
1:51.0
1.50.2
1:50.3
1:50.1
1:50.2


Day 43

A.) DB Bench Press @ 30x1 8-12-8-12
B1.) Strict Chin-ups 5-6 reps
B2.) 1 Rope Climb

then

15 min AMRAP
400m run
20 Wall balls
300m row
12 Toes To Bar

2 Rounds complete + 300m run

Day 42

Rest day ( still was feeling slightly sore from 2 days prior). Some meds and relaxation will do the trick.

Day 41

Ran/jogged a 5k 30:03
Spin Bike 20min @ Z1
20min of mobility work( foam rolling and Lacrosse ball work).

Needed to keep moving knowing if I don't body will feel much worse from the day prior.

Day 40
CrossFit Games Open Workout 14.3

Warm-up 20-30min getting back and hip flexors ready to do battle

14.3
8min AMRAP
10 Reps of Deadlifts @ 135
15 Box Jumps 24"
15 Deadlifts @ 185
15 Box Jumps
20 Deadlifts @ 225
15 Box Jumps
25 Deadlifts @ 275
15 Box Jumps
30 Deadlifts @ 315
15 Box Jumps
35 Deadlifts @ 365
15 Box Jumps

I completed 112 reps ( reached weight 275 and got 22 of 25). weight got heavy very fast.

Cool down 20min AD

Day 39

20-30min light aerobic activity every 5 mins 10 wallballs, 10 burpees.

A.) Back Squats @ 20x1 Building to a heavy double in 10min
185-225-255-275-305-335
B.) PC Cluster 1,1,1 x 3 rest 10sec, rest 90sec.... 135-155-165

Then
5min AMRAP
3 Toes To Bar
3 Shoulder To Overhead 75#
5,5
7,7
9,9
12,12......
Completed the first set of 12(STOH) for a total of 60reps.