Sunday, 2/15
February 14, 2015The 2015 CrossFit Games Open at CrossFit DC – Part 2
February 16, 2015
Warm-Up
3 Rounds of
5 Dolphin Push-ups
10 Band Pull Aparts
5 Hanging Scap retractions
10 Squats
then,
1 Minute Death Stretch each side
1 Minute OH Band Distraction w/ ER each side
Strength – S2OH (30 Minutes)
– – Prep – –
1 x 10 Strict Press w/ bar, 3 x 2 Push Press + 1 Power Jerk
– – Work – –
2 x 2 Push Press; then,
2 x 1 Push Press + 1 Power Jerk; then,
2 x 1 Power Jerk
Accessory
EMOM for 8min (4 Rounds each)
A) Max Unbroken Push-ups
B) Max Unbroken Strict Chin Ups (scale to 1-3 negatives)
0 Comments
With sore legs from Sunday’s squats only worked up to 150# which is solidly below my PR and probably wasn’t a max even for the day but was feeling rough. Really need to work on dropping lower for those power jerks…
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I think everything about the ‘accessory’ work became worse with Steve in charge. 50 seconds of burpees instead of push-ups, 50 seconds of chin-ups instead of max unbroken, oh, and throw in an extra two minutes to round it out nicely at 10. Made it to 91 burpees in the 5 rounds so had to go ahead and finish off the 100 afterwards for some reason, not my best idea.
I worked from 73# to 83#, and tried 88# on my last jerk but psyched myself out and couldn’t do it. 88 is my new goal number – I know I can do it physically if my mind gets out of the way! My lifts just didn’t feel good, they were slow and not explosive enough.
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Hmm, I see a 100-burpee theme developing here…wow Dray, that’s a lot of burpees! Nice work!
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I was getting between 9-11 burpees a round, and did 3, 2, 2, 2, 1 (and one terrible one so it doesn’t count) negatives. I am STILL sore from the negatives 2 days later!