22 - 28 February 2015

DELOAD WEEK - FIRST WEEK OF 2015 CROSSFIT OPEN
and Last PT Test for under 30 age group category.  Boom!

Sunday 22 February 2015
[1]  Rest Day

Monday 23 February 2015
AM: 
[1]  SQ PT
For Time:
Run 1 Lap
10 Squats
10 Jumping Lunges (per leg)
10 Pushups
10 Reverse Crunches
Time:  12:00-13:00 minutes. 
Each Run complete at ~:40 - :41.  (8:12 time 1.5 mile... lol)
PM:
[1]  EMOM for 5:00
5 T&G Power Snatches @ 75% of 5rm (160)
Weight:  120lbs
[2a]  4X3 @ 75% (of max for the complex) Snatch Balances + 5 OHS (1 set = 3 SB + 5 OHS) – rest EXACTLY 60 seconds
Weight:  120lbs
[2b]  4X8 Strict C2B Pull-ups – rest EXACTLY 60 seconds
[3]  5 rounds for total working time of:
15 Bar-Facing Burpees
10 Thrusters 105/70#
Rest 1:1
Time:  11:33 (1:14, 1:12, 1:14, 1:24, 1:24)

Tuesday 24 February 2015
[1a]  Back Squats
Weight:  5x3  @ 315lbs (80%)
[1b]  4x10 Strict HSPU, 4" Deficit
~Rest 90 seconds~
[2]  At 150BPM pace,
4 Rounds
Row 30 Cal
15 OHS 95lbs
7 Muscle Ups
Time:  18:41
*It was 5 rounds & 50 cal row.  I moved to 30 cal. because I've never rowed 5x50 before and this week is suppose to be deload; as well as, I have a PT Test.  Then I stopped at 4 rounds instead of 5 for same reasons.  Legs were getting smoked.

Wednesday 25 February 2015
[1]  Every 1:30 for 6:00 (5 total sets)-
3 UB T&G Snatches (full – from floor) – @ 70% of 3rm
Weight:  145lbs
[1b]  No warmup except for [1]:  1 Snatch Balance + 5 OHS @ 205lbs
[2]  Every 2:00 for 8:00 (5 total sets)-
3 UB T&G Clean & Jerks (full – from floor) – @ 70% of 3rm
Weight:  165lbs
[3]  4 rounds of:
6 Power Snatches 135/95#  Unbroken
12 TTB  Unbroken
18 Wall Balls 20/14#  Unbroken
Rest 1:1
Time:  9:42  (1:23, 1:26, 1:24, 1:16)

Thursday 26 February 2015
[1]  Rest Day

Friday 27 February 2015
AM: 
[1]  PT Test
-  Waist Measure:  29"
-  Height & Weight:  5'8" & 165lbs
- 1 min Pushups ME:  70
- 1 min Situps ME:  70
- 1.5 Mile Run:  9:18 (slowest ever)
Score:  99.7
PM:
[1]  Complex for max weight:  2 Front Squats + 2 Jerks + 1 Clean
Weight:  135, 185, 225, 245
[2]  5 Rounds EMOM
3 Toes to Bar
2 Cleans (squat) & Jerks @ 135, 155, 165, 175, 185

Saturday 28 February 2015 - 15.1 CrossFit Open
[1]  9:00 AMRAP
15 Toes To Bar
10 Deadlifts @ 115
5 Snatches @ 115
Score:  180 reps (6 rounds)
[2]  Starting at 9:01 to 15:00
Find 1RM Clean & Jerk
Weight:  225, 225, 235, 235