Gas

Unknown

 

 

I had a nice long post planned talking about the Open, then I ran out of gas. Those of you saying “didn’t this happen like a month ago too?”. Yes. It is the 8th time it’s happened in my life.

 

 

MONDAY

 

BootCamp

 

1. CORE : 7m AMRAP
10 Strict Toes to Bar or hardest scale
10 Dragon Flag
10 GHD Situps

immediately into 3 minute AMRAP of Hollow Rocls

 

 

2. Conditioning: 3 Rounds, each round 3 minutes with 2 minute rest

 

15 Back Squat 95/65
15 Clean and Jerk
AMRAP Bar Facing Burpees with remaining time

 

 

CrossFit

 

Strength : Deadlift
Find a 1 rep max

 

 

WOD : For Time
45 Hang Power Clean 165/115
60 Toes to Bar
– EMOM perform 5 Handstand Push-ups

15 Minute Time Cap

 

S : 95/65, scaled TTB, 5 pushups EMOM
L1 : 135/95, 3 scaled or RX HSPU

 

 

RX+: 185/135

 

 

The Program

 

1. Strength and WOD Rx+

 

2. Low Bar Back Squat
5-5-3-3-1-1-1-1

 

3. 3×25 GHD Situps AFAP, rest :90 between sets

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