Deload week and transition to Crossfit

Following Competitors Wod and will adjust volume as needed to deload this week. Adding in some volume squatting twice this week.

Monday Sept 23

2014 OPEN ATHLETES

1.    Metcon
AMRAP 6:
6 OHS, 135/95
9 Lateral Barbell Burpees
12 TTB

2. Snatch Ladder

Guys:  start at 135
Girls:  start at 75
Add 5# every minute until you fail.  Take as many attempts as needed within the minute.  Once you fail rest 2-3 minutes before backing off 15# and hit three more singles.

2.  Clean and Jerk
work up to a heavy, but clean, single.

Results: only did the Metcon today since I maxed out Snatch and C&J on sat and am pretty sore

1.  3 rounds + 1 OHS

used the 33# bar - was able to snatch bar on first round, and PS all the other rounds - all OHS unbroken - that fact alone tells me that the strength cycle has helped 

also warmed up by squat snatching the bar, not OHS and I think that helped me too

Tuesday Sept 24

2014 OPEN ATHLETES

1.  Metcon
AMRAP 15:
6 HSPU
12 KBS, 70/53
200m Run

2.  Skills
10 x max unbroken C2B Pull ups, 1 minute rest between attempts.

Add Frontsquat 15-20 reps x 2

Results:
1. 6 rounds + 6 HSPUs + 12 KBS - low to mid back still really sore and the KBS were hard - all HSPUs UB, hard to breathe on run
2. 13, 7, 3 (bad gymnastics grips), 8, 8, 8, 8, 6, 8, 7 -total 76
Added in:
Frontsquat 20 reps x 2 sets with 95# - challenging but doable 

Wed Sept 25

Recovery Day
Felt pretty good and had time today so I did the Clean complex with 55% started from the floor and went up.
Then did Power Jerk BTN - 65#x3x3
Plus practiced a few strict MUs 

Thurs Sept 26

2014 OPEN ATHLETES

1.  Metcon

2RFT:
12 OHS, 135/95
12 Burpees
9 Power Snatches, 135/95
9 Burpee Box Jumps, 20"
6 Squat Snatches, 135/95
6 Burpee C2B

Results:

16:40, Felt like I was on another planet for this one. Really glad to have completed it with 95#. OHS UB (which is a pr), power snatch and squat snatches all singles. Perhaps ready to try Amanda soon! 

Friday Sept 27

2014 OPEN ATHLETES

1.  Metcon
5RFT:
5 Jerks, 155/105
10 Box Jump Overs, 24/20

2.  Skills
OTM x 15
Minute 1 complete 1 muscle up
Minute 2 complete 2 muscle ups
Minute 3 complete 3 muscle ups
Once you fail restart the ladder at 1 muscle up and begin the climb again.

Results:
1. 4:59 - feeling stronger over head, this mainly felt like a leg workout
2. 1/2/3/4/3/1/2/3/1/2/3/1/2/3 - opps only 14 rounds - 31 total
 

Sat Sept 28

A. Snatch 80%x1x4
B. Power Clean & Jerk - 80%x1x3
+

2014 OPEN ATHLETES

1.    Metcon
3 RFT:
30 Squat Cleans, 95/65
30 Burpees
30 Abmat Sit-ups

Results: used 33# bar
A. 90#
B. 125#
+ 
Metcon 20:00 mins - longer than expected - started first round with cleans in sets of 10s, then had to go to 5s for remaining, felt wiped out at the end for about an hour. Low weight, high volume barbell stuff feels really challenging right now