March 7th- March 12th

12th

5 rounds:

15 fast C2B Chin-ups

30 cals AD @ 75%

10:57.   broke last set of chins

+

5 min rest

+

5 rounds:

15 fast Ring Dips

30 cals Rowing @ 75%
11:36.  broke set 4 and 5 on dips. 

11th

Below Knee Hang Power Clean, quickly build to a moderate effort single

+

Power Clean, 1 rep every 20 sec for 10 minutes - use 80% RM

+

3 min ALL OUT:

5 Power Clean @ 115lb

10 Wall Balls - 20#

--3 min rest

3 min ALL OUT:

5 Power Clean @ 115lb

10 Wall Balls - 20#

HPC below knee.   235- felt good.  

PC first 6:40 with 230 last 3:20 with 235. 

4 rounds plus 11

4 rounds plus 5.

frequent transitions made this a bit awkward. 

10th

A. Front Squat @ 20X1, 1 rep x 6 sets, 2 min - start @ 80% RM, end around 95% RM

B. OHS @ 30X1, 1-2-3-4-5, 3 min - build until 1st set is near max

C. For time - complete in any order you like:

500 DU's

30 MU's

A. 250, 260,270,280,290, 300.   300 felt really good.  current PR is 315 @ bwt of 199.  I think 325 might be possible now @ bwt of 187. 

B. 200, 185, 175, 165.

C. 13:14.  Started with 9 MU's and 70 double unders. Chipped away after that. Got all MU's done with 250 DU's remaining, then got through those. Felt like this was decent time. 

8th 

Crossfit Open workout 13.1

155 reps.  

7th 

7th

A. Squat Clean, 1 rep x 10 sets, 2 min - start @ 205lbs, add 5lbs total per set

B. Front Squat @ 20X1, 2 reps @ 50% RM + Chains x 8 sets, 1 min

C. Ring Muscle-ups, 6 unbroken every 2 minutes x 5

D. 10 minute Row @ 75% - damper 3

very short on time this day so had to cut a lot. 

A. 205 up to 240 I believe then had to move on

B. 6 sets.

C. 1 set

D. stayed on feet and moving for 1 hour after but no row.