OPEX: Scaled 17.1

It's CrossFit Open season again.  If you are Facebook friends with any CrossFitters, you know that already.

I hadn't been paying much attention to the Open, but Steve asked me if I wanted to do a scaled version of 17.1, I thought it could be fun.  

In a 20 minute time cap, do:

10 DB snatch (alternating each one)
15 burpee box jumps
20 DM snatch
15 burpee box jumps
30 DB snatch
15 burpee box jumps
40 DB snatch
15 burpee box jumps
50 DB snatch
15 burpee box jumps

The scaled version had me using a 20" box and a 35lb DB.

A dude working out at the same time as me used the RX'd 24" box and 50lb DB.

We finished at the exact same time.  17:56. 

Basement with Nick: Nancy rows, hits the beach, climbs a mountain

Partner WOD.

Three rounds:

500m row
15 sandbag squats
20 mountain climbers (L+R=1)

- Partner 2 starts rowing when Partner 1 rests
- You rest  until Partner has completed squats)

17:29

B Squad: I'm a good enough person

Made the last-minute decision to come to B Squad, even though I know their Saturday workouts are  doozies, and I was still feeling the wall balls from Wednesday.


Five rounds of:

-10 push press (115 lb)
-10 pull-ups
-10 ring dips - Note to self: Do these more so you don't suck so bad at them.
-25 burpees to pull-up bar (or, since I can touch the bar without jumping, just "burpees")

26:29

B-Squad: Wall Ball Wednesday

A. Romanian Deadlifts 5-5-5-5-5

I'm not sure my results here would help my strained relations with the Romanian people.

135-185-205-205-205


B. Metcon

25 cal row
21 wall balls
3 burpees
18 WB
6 burpees
15 WB
9 burpees
12 WB
12 burpees
9 WB
15 burpees
6 WB
18 burpees
3 WB
21 burpees

14:00 

Basement with Nick: YogABS

Nick's wrist was bothering him (get your mind out of the gutter, he injured it in the gym so I scrapped the planned workout.  We did this instead:

After we did abs stuff for 10 minutes.
Every minute, we did a single exercise for 40 seconds (except for hollow rock, we did that for 20).

-Plank
-Bicycle crunches
-Leg raises
-Hollow rock
-Weightless Russian Twists

Basement: Keep It Simple, Sweatyf--k

For time, five rounds of:
-250m row
15 push-ups
15 sit-ups

10:13, a 20 second improvement over the last time I did it.

OPEX: Back Squats and AMRAPs

A. 15 minutes to a max back squat triple

235, 255, 275, 295 (PR)



B. 7-minute AMRAP
20 DUs
8 power snatches (95 lb)

My back was a little dicey after the last set of squats so I wanted to make sure to be deliberate and ensure my technique was good on the snatches, rather than try to blast through them.   I'm not sure I was capable of going much faster anyway.


I did three full rounds, plus 20 DUs, and 7 absolutely terrible (technique-wise) snatches.




C. 4-minute AMRAP
-2 wall walks
-2 squat cleans (135 lb)
-2 wall walks
-4 cleans
-2 wall walks
-6 cleans
etc.

I got done to the end of 6 cleans and then did one more wall walk.