Repeat WOD: Crossfit Open 13.2

Strength
3 x 5's of ...

  - squats (back or front), SOHP/pushpress/pushjerk progression, barbell rows
  - powercleans (full or hang), deadlifts, benchpress

MetCon
Repeating workout 13.2 from this year's Crossfit Open.  Y'all did it before on March 18.

AMRAP in 10 minutes . . . 

  - 5 shoulder-to-overheads

  - 10 deadlifts

  - 15 boxjumps or step-ups

Monday
KZ: 244, or 8 rounds +4 (55#, 18" step-ups)
LP: 188, or 6 rounds +8 (db press, 22# total, 55# DL, 19" box jumps!)
MaTo: 226, or 7 rounds +16 (db press, 44# total, 55# DL, 13" step-ups)
BH: 221, or 7 rounds +11 (44#, 4 green stackboxes on step-ups - 13"?)
SS: 255, or 8 rounds +15 (44#, 16" step-ups)

Tuesday
The athletes chose to make up their own metcon, which I'll call "Athlete's Choice" . . .
6 Rounds
5 man-makers
10 box jumps

KD: 6:15 - unweighted, strict-push-up man-makers, 17" box
KE: 6:25 - 12# db (each), strict-push-up man-makers, 19" box
MT: 5:46 - 12# db (each), strict-push-up man-makers, 24" box
RD: 5:00 - 15#  db (each), strict-push-up man-makers, 24" box

Double Pyramid of Step-ups, Push-ups, Rows (100 reps total!)

Strength:  3x5's of . . .
  - backsquats, SOHP with barbell rows assistance work (3x 8-10 reps)
  - powercleans (full or hang), deadlifts, benchpress

MetCon:  Double Pyramid, reps of 2-4-6-8-10-8-6-4-2 twice . . .
   - weighted step-ups (L+R=1 rep)
   - pushups (modified)
   - ring rows

We've done this rep scheme before, but with different combinations of movements.  For example, on October 17 last fall, it was step-ups, push-ups, and sit-ups; on January 16 more recently, it was step-ups, rows, and sit-ups.  These are all basic fundamental movements we love to combine in a variety of ways.  You can't say we don't like to mix things up for y'all!

KZ - 18:26 (step-ups @ 18" with 6kg dbs)
SS - 20:32 (step-ups @ 17.5", unweighted due to wonky knee)
BHeg - 22:38 (step-ups @ 17" with 5kg dbs)
Coach R - 17:35 (step-ups @ 18" with 25# plate, horizontal ring rows)

The Up's -- Pulling Style!

Strength

3 x 5's

Metcon

"The Up's - Pulling Style"  (see the original)

2, 4, 6, 8, 10, 8, 6, 4, 2...  twice!

Step-ups

Ring rows*

Sit-ups

KZ  17:43 (18", 10kg)

DH  19:34 (19" 12kg -- 20kg for first 2, 4, 6!)

SS  20:03 (17", 20#)

PR  21:39 (18", 44#)

BH  19:34 (17.5", 20#, up + down + back up to 10)

BU  12:35 (17", 12kg, subbed modified push-ups, up + down)

KE ~21 minutes (19", 5kg dbs)
KD ~21 minutes (18", 10# dbs)
DF ~ 21 minutes (17.5", 6kg dbs, up/down + back up to 10)
BB ~ 22 minutes (17", 6kg dbs for the first pyramid)
KS ~ 24 minutes (11", unweighted stepups)
BH 19:32 (24", 6kg dbs)

*Coincidentally, there's a great photo on today's Crossfit.com website that shows how "[T]he physical demand in the ring row varies dramatically based on the position of the heels and the height of the rings."  Check it out.

The Dirty Thirty

Strength Training

3 x 5's

Skill Work

Jump stance to squat stance for cleans

Metcon

"The Dirty Thirty"

For time...

30 step-ups (L + R = 1 rep)

30 Russian twists (L + R = 1 rep)

30 Barbell Thrusters (20/15 kg)

30 Ring rows

30 Man-makers (1 push-ups + L pull + R pull = 1 rep)

30 Swings (heavy)

MWF

KZ: 12:20 (MM on knees, 15kg swings)

SS: 13:30 (MM push on knees, pulls in full plank, 30# swings)

T/TH/Sat
DF: 18:41 (35# swings)
BB: 12:33 (subbed pushups for MMs, 30# swings)

The Up's!

Strength
3 x 5's

Metcon
2, 4, 6, 8, 10, 8, 6, 4, 2
Twice!
(100 total reps)

-Step-ups with weight (1 rep = left and right step)
-Push-ups
-Sit-ups

MWF crew
KZ: 17:11 (19", 22#)
DH: 17:22 (18", 22#)
BH: 18:53 (17", 20#) - all but the final 6, 4, 2
LK: 10:01 (17.5", 0#) - did 1/2 the workout, b/c first day!

KZ and DH both finished the first half in 8:36, which means they both went faster on the second time through.

TThS crew
KD:  17:07 (17.5", 20#)
KE:  17:21 (17", 22#)
BH:  25:09 (19", 20kg)
BB:  16:30 through the last 8's (13", 24#)
DF:  11:42 for 1 round (2 blues, 20#)
BU:  17:43 (2 blues, 20#)

Good work, everyone!

Step-ups + BBC + Weighted Sit-ups

3 rounds for time . . .

• 30x step-ups, weighted with dumbbells (or not)
• 1x Barbell Complex (6 of each: deadlift, row, hang clean, frontsquat, pushpress)
• 10 situps (unweighted to 25#)