A recap of my weekly workouts from the previous week.
We are already more than half way through the Open. If you are doing it, how did you feel about the workout this week? Snatches and chest to bar pull-ups is a tough combo. Especially heavy snatches. I couldn’t do the prescribed weight so I modified the workout some. I’m not officially singed up for the open so I don’t really feel bad adjusting it to fit my needs. I don’t see the point only doing a little bit of the workout when you can change it make it better for yourself.
I ended up completing 3 rounds (I think?) as opposed to just 1 since I modified it. This way I was able to get a better workout in. Don’t be nervous to make adjustments to workouts where you need to. Not everyone is at the same level and it’s okay to change things up to help yourself.
I also felt really tired and low on energy last week. I don’t know if was because of lack of sleep on Sunday night or what, but I ended up taking 2 rest days in a row. My body just needed time off from the gym. It felt great to recover and just rest. I came back on Saturday ready to get back in it. Rest days a important and if your body is begging for one, don’t be afraid to take one, or two even. You won’t lose the progress you have worked hard for. If anything, you will be helping your body in the long run.
Sunday – run
maybe ran 3.5-4 miles at an easy pace
Monday – CrossFit City Limits Endurance workout
8 x 400m (1:30 rest)
8 x 100m EMOM
Tuesday – CrossFit City Limits workout
4 x 3:00 Rounds (3:00 Rest)
20 / 14 assault bike calories
max squat cleans in remaining time
Round 1: 135/85
Round 2: 155/105
Round 3: 185/125
Round 4: 205/135
I finished with 15, 12, 8, and 6 reps for the 4 rounds using 75/85/95/105#.
Wednesday – CrossFit City Limits Endurance workout
6 rounds for reps:
1:00 calorie row
1:00 double unders
I finished with 545 (76, 91, 89, 93, 87, 109). The double unders really make or break you.
Thursday – rest day
Friday – rest day
Saturday – CrossFit City Limits workout
CrossFit Games Open 17.3
Prior to 8:00, complete:
3 rounds of:
6 chest to bar pull-ups
6 squat snatches (95/65)
Then, 3 rounds of:
7 chest to bar pull-ups
5 squat snatches (135/95)
*Prior to 12:00, complete 3 rounds of:
8 chest to bar pull-ups
4 squat snatches (185/135)
*Prior to 16:00, complete 3 rounds of:
9 chest to bar pull-ups
3 squat snatches (225/155)
*Prior to 20:00, complete 3 rounds of:
10 chest to bar pull-ups
2 squat snatches (245/175)
Prior to 24:00, complete 3 rounds of:
11 chest to bar pull-ups
1 squat snatches (265lb / 185lb)
*If all reps are completed, time cap extends by 4 minutes.
I did this workout modified. Since I can’t do a 95# snatch, but can do chest to bar pull-ups, I just decided to change the weights to something I could do. So I did 55/65/75/85. I finished with 169 reps (1 pull-up into the 16:00 round) and could of kept going but for some reason I stopped. No one was really going past 12:00 at our gym so I just thought I was done haha. It’s okay though, the part that I did do was really hard.
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