Today was another CrossFit Open workout… 17.4 standards and analysis. This was also 16.4 for those keeping track. Only 5% completed a full round!
I did the scaled version of the 13 minute AMRAP.
55 Deadlift 135#
55 Wallball 14#
55 Cal Row
55 Pushups
I got off the rower with just less than a minute left and was able to bang out 10 Pushups on a box. I should have just done 1 or 2 from the floor to maintain a scaled as written workout. Oh well.
That was a hard chipper!
This morning we did a wave set of Front Squats! I still needed to use the strap to support my wrist. The sets were
5 x 70%
2 x 80%
5 x 70%
2 x 90%
5 x 70%
1 x 95-105%
My last rep was 170# which was a 5# PR. So that was pretty sweet!
The MetCon was a 15 minute AMRAP of:
(My scaled)
60 single unders
15 hanging knee raises
10 shoulder to overhead 65#
I completed 7 rounds and 75 reps.
Afterward I was pretty sore!
In the evening we went downtown for some Super Bowl Live fun, catching some ski sprints by the Loopet Foundation. And was pretty cool!
This morning was a lot of snatching…
12 minutes to find a heavy 3 Hang Snatch. These were full depth snatches starting from the hang position (barbell just above the knee).
I was able to hit 95lbs which was a 50lbs PR for the Hang Snatch and matched my Snatch PR.
Then for the MetCon we did an 11 minute AMRAP:
12 pull ups
10 deadlifts
8 power snatches
I did 6 pull ups per round and lifted 65lbs (Rx was 95).
I completed exactly 4 rounds, getting the last power snatch at the last second.
I did 40 minutes on the bike trainer watching some TED videos. I did some single leg pedaling mixed in. Those are hard by the way!
Then I did 2 rounds of 10 each of
Pushups
Situps
Squats
Hanging pulls.
During the kid’s ski lessons I went for a ski on some icy trails. The natural ski trails especially Skyline Trail was super icy and a few patches of grass showing. The man made snow loops were in great shape and I had a nice ski hitting 21 mph on one of the downhill!
The skyline from the Skyline trail!
Today was a doozy and a bit complicated.
We did 16.2 which is the second workout from the 2016 CrossFit Open. As written it is a little complicated to explain. So here is what I did:
In 16 minutes I completed one round and 78 reps. The round:
25 hanging knee raises
50 single unders
15 squat cleans at 65lbs.
The 78 reps were
25 hanging knee raises
50 single unders
3 squat cleans at 85lbs.
The squat cleans were brutal and the scaled weight was supposed to start at 95 and go up 20lbs each round for 5 rounds. The Rx weight started at 135 for 15 reps and ended with 7 reps at 315. More details about the workout can be found here.
The average athlete completed the first round but not the second. Beyond the Whiteboard has some interesting analysis here.