Had some bad sleep Saturday night, so I wanted nothing more then to sleep in all day today. But Alas, crossfit and work calls.

We were supposed to do squat cleans for both the pre-WOD and WOD, but due to my poor squat mobility I did Power cleans instead. Pre-WOD did a 12 minutes EMOM, where we did 2 reps every minute on the minute.

Wod was Crossfit Open 16.2. I scaled down even extra because I didn’t think I could finish the standard L1 scaling in time.

15 knee raises

25 single jump ropes

Power clean in decreasing rep / increasing weights. 15 @ 45lb, 13 @ 50lb, 11 @ 55lb, 9 @ 60lb, 7 @ 65lb.

When I woke up this morning and checked the blog, today's workout looked so hard I really really wanted to stay in bed and hide away from it. But maybe it's energy from keto or dedication to routine, but I found myself doing the workout.

WOD

5 squat cleans @ 35lb

5 lateral burpees over bar

100m run

4 squat cleans

4 lateral burpees over bar

100m

3 of both

100m run

Etc.

Plus a Post-WOD: With a partner 80 cal bike for time and 100 squats

STRENGTH (18 mins)

Work up to a max weight for complex:

1 x Power clean

1 x Hang squat clean

1 x Squat clean

Completed: 73kg

These felt good! It’s been a while since I’ve done any heavy cleans. And also the first time in ages I’ve done any heavy lifts with no lifting shoes or knee sleeves lol. Definitely felt the difference!

A) WOD 1 - 7 min AMRAP

Reps: 3, 6, 9, 12, 15...etc

Squat cleans (38kg)

Box jump overs (20″)

Then straight into..

B) WOD 2 - 5 min cap

30 Burpees

60 Russian MB twists (12kg)

Any remaining time: Prone hold

Completed:

A) Rd 15: 12 Squat cleans

B) 55 Russian MB twists

Trained with Sam and Mark, a good friend of ours - he always comes up with the most brutal workouts! The aim with this one was to make round 15, so I’m stoked I managed to almost get through all the squat cleans in that round.

Squat cleans - Did rounds 3 and 6 with recycled reps. Had to break up reps in the remaining rounds. The bar felt so heavy! Just tried to keep up with Sam and Mark, was a good push.

Box jump overs - Legs were jelly by the time it got to the 9 round. Had to jump up and step down over the other side to try slow the heart rate a bit.

Burpees - It took me a bit of time to start the burpees lol! Once I hit around 10 reps I hit my stride and was able to pick up the pace. 

STRENGTH (4x8)

Strict OH press (off racks)

8 x 35 kg

8 x 35

8 x 35

8 x 35

These were good, kept it the same throughout all 4 rounds as the last 2 reps were juuuust getting there.

WOD - 16 min AMRAP

5 Squat cleans (50kg)

10 Sit ups

20 Double unders

Completed: 11 rounds

I shot myself in the foot with this workout. Initially was going to do 10 Rounds for Time, but I thought it’d take me well over 20 minutes to complete it and I wanted a 15-16 min time frame. Long story short - I had to do an extra round with my choice lol.

Squat cleans - These got better as time went on. I was initially worried about the noise with dropping the bar, but as I got tired, I stopped caring so reps were faster lol. All reps were done in quick singles.

Sit ups - These were good, tried to move as fast as possible. Previously I couldn’t do the butterfly sit ups ‘cos sitting that way aggravated my piriformis - but today it was fine :)