Daily Workouts

3/15-3/22/16

I haven’t logged my workouts in a while, been slacking! And I don’t remember my scores for some of the workouts..

Tuesday, 3/15/16
6:00pm Crossfit WOD
SWOD:
1 max hang clean
plus 1 jerk complex
hold to the barber 3 reps
1 complex 85%
1 complex 75%
 
WOD:
Tuesday
Run 400m
15 power cleans (135/95# Rx)
30 bar facing burpees
60 wall balls
Run 400m
Score: something like 24ish minutes? I also did the run with a 20lb vest! That was rough.
This was the first time I ever did 95# for cleans during a WOD.  It was a bit rough but good.

Wednesday, 3/16/16
SWOD: 
5 rep max front squat
1×5@85%
1×5@75%
WOD:
3 Rounds
30 Box jumps 24/20
20 pull ups
10 OH Squats 95/65
I got through 10 pull-ups in the first round, then when coming off the bar I hit my elbow on the rings pretty hard right on my ulnar nerve.  I thought I could just shake it off, but trying to continue with pull-ups was hurting it really bad and I had to stop.  I was pretty upset about it.
I ended up just doing some abs.

Thursday, 3/17/16
~Rest~

Friday, 3/18/16
16.4 Open Workout!
13-min. AMRAP:
55 deadlifts 225/155
55 wall-ball shots
55-calorie row
55 handstand push-ups
Score: 165 RX! I finished the row with 1:30 left.  My shoulders were on fire, so I rested a minute before attempting a HSPU.  I’ve never done them all the way on the ground before, and I wasn’t able to get one.  I think if my shoulders hadn’t been so burnt out that I maybe could have done one, but alas.  My goal going into 16.4 was to at least finish the wall-balls and get to the rower, I didn’t expect to finish the row, but I did and I’m super happy with how far I got 🙂

Saturday 3/19/16
9:00am Community WOD
7 minute AMRAP:
21-15-9
Box jumps
KBS
-3 minute rest-
6 minute AMRAP:
8-6-4-2
Slam balls
Burpees
-3 minute rest-
7 minute AMRAP:
21-15-9
plate lunges
sit-ups
I don’t usually keep score on Saturdays.I took it a little easy since my body was on fire from 16.4

Sunday, 3/20/16
~Rest~

Monday, 3/23/16
The coach programmed deadlifts into the workout for Monday and I wasn’t about to do the WOD when my body was still wrecked from 16.4.  So I did:
Week 11 Day 2 of Hatch Squat Cycle
Back Squat:
1 x 5 at 85#
1 x 5 at 95#
1 x 5 at 100#
1 x 5 at 100#
Front Squat:
1 x 5 at 70#
1 x 5 at 85#
1 x 5 at 90#
1 x 5 at 95#
Hatch felt pretty good, but it was pretty light day after day one was over max.
Strict Press:
3 x 5 at 65#
GHD sit-ups: 3 x 15
Run 800m with 20lb vest

Tuesday, 3/22/16
6:00pm Crossfit WOD
SWOD:
3 rep hang clean 1 jerk 95%
1 complex @ 85%
1 complex @ 75%
WOD:
12 min AMRAP:
3 snatch 95/65
6 clean to OH
9 burpee over the bar
50 DU
Score: 2 + 67 Rx
Today I really sucked.  My body just did not want to do anything.  I did pretty horrible.
Afterwards I ran 800m with the 20 lb vest
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