10 minute AMRAP:30 double unders
15 power snatches (75 lb.)
This is the a repeat of the CrossFit Games Open workout 11.1/14.1. This was my first time attempting this workout and it was rough. The double unders were not too bad but the snatches were difficult. I had to break up the snatches into sets of two. The skill work definitely played a role but I powered through it. Managed to finish four rounds. Finished the night with 60 second weighted planks. I used a 35 lb. plate.
Overhead Squat 3 Rep Max
I hit a new PR during this session. I was able to lift 195 lb. which is a 20 lb. increase. I think I could have went a bit heavier but the time ran out. My current 1 rm is 205 lb. and I can’t wait to retest it. With all the heavy overhead work, I want to max my snatch and clean and jerk.
WOD – Fight Gone Bad
3 rounds, 1 minute per station
Wall Balls (20 lb.)
Sumo deadlift high pull (75 lb.)
Box jump (20 in.)
Push press (75 lb.)
Rest 1 minute
My goal for this workout was to be consistent in all the movements. I also wanted to do better than the last time I did this workout. I wanted to at least complete 80 reps each round as well. The first round wasn’t great. I ended up completing 70 reps; short of my goal. The movements that slowed me down were the sumo deadlift highpull (sdhp) and the push press. I felt off balance during the sdhp, mostly because of my inexperience with the movement. My pull was not balanced and one side tilted during each rep. The second and third round were better however. I was able to find a rhythm but I was too fatigued to do more reps. The push press felt heavy. I’m not sure if it was because of all the reps from the wall balls or the overhead squats. I was only able to finish about 10 to 15 reps each round.
My reps per round were 70, 71 and 69. I was able to stay consistent but I was hoping for more reps. On the bright side, I PR’d this workout by one rep.
Lift Heavy and Level Up!