Snatches. Tried to go heavy but today just wasn’t there. It took a few tries with 205 and when I landed right I stood up easy with it. 225 just didnt feel good so I left it on the platform.

Back squat sets of 3’s. 275,295,315,335,335×2,315.

In the snatch receiving position, behind the neck presses 4 sets of 5 with 95 pounds.

Deadlift 4 sets of 6 with 365.


5 sets of 3 cleans. 225,235,240,255,225

5 sets of bench at 225. 7,7,6,6,5. I didn’t have a spotter so I couldn’t really push it like I wanted to.

21-15-9 toes to bar and chest to bar. Time was 8:14. I probably paced a little to much in the beginning because I was worried about my grip.

3 sets of GHD. 25,15,10


10 singles of snatch at 185. Probably missed about 3.

5 sets of 3 back squat. 295, 305, 305, 305×2, 295. I decided not to wear a belt or knee sleeves. My leg strength has gone down a bit ever since I started the open prep phase but hopefully now I’ll get it back and then some.

5 sets of muscle ups. 6, 5, 5, 4, 4.

Session 2
10 minutes of 1 hard and 1 easy on the assault bike. Dinner and the wifey were waiting for me so i just wanted to go hard in the paint and then have some down time.


So first time going to an actual CrossFit gym today except when I got my Level 1. Programming done by CrossFit Murrieta.


7 min EMOM

2 power snatch + 1 squat snatch @ 155 for the first 6 and then 185 for the last one but I missed twice at the squat snatch.


5 Rounds for Time:

20 Wall Balls (20/14)

20 SDHP (75/55)

20 Box Jumps (24/20)

20 Push Press (75/55)

20 Cal Row

Rest one minute after each round.

My time was 29:20


Well this workout did not go well. I think my jobs op tempo the day before really affected my performance.

Clean and jerk doubles. 135, 185, 205, 225 x 4. 225 today felt like 265.

Back squats 4 x 3 at 275. Legs were just not there.

At least now I know what my numbers are at my absolute worst.


I used an air system for bench press today at 128 (whatever that means) for 6 sets of 10-15 reps.

Weighted pull-ups with 24 kilos. 7, 5, 5, 5, and after the last set of 5 I dropped the weight and did 10 strict pull-ups as a drop set.

Strict press till failure and then push press with 115 pounds. I didn’t really count the reps but it was usually in the teens. 4 sets.

Bent over dumbbell rows with 50 pounds. 4 sets of 15 with each arm.

Back extensions 4 sets of till it burned to much.

Handstand pushups for 3 sets. 6-10 reps.


7 sets of 3 deadlift. 385, 405, 425, 405, 385, 385, 365. Basically if I had a set where I lost neutral spine I lowered the weight.

Open workout 15.5
For time
27, 21, 15, 9 calories on the rower and thrusters at 95 pounds.
My time was 9:00 flat


Started things off with snatches. Didn’t really have a plan but I wanted to get some solid technique down. I did a ton of reps at 95 and then moved to 135. I did things like 5’s at high hang to 3 position. Just really focusing on speed and bar path. lastly I did a few sets of 3 position snatches at 155. I probably did snatches for 20 to 30 minutes.

Box jumps. I didn’t measure it but I did a few sets of 5 at a decent height, then raised it up and did 3’s. I’m not a very high jumper so its about time I worked at it.

Not for time
Alternating dip to upper arm support on boxes x 5 and 15 GHD situps for 4 sets.

For time
50 cal row
50 box jumps at around 35 inches (I didn’t measure it)
30 yard handstand walk
50 box jumps
50 cal row
My time was 18:26. I couldn’t string together more than 3 yards at a time on the handstand walk which is exactly why I made it 30 yards.


Assault bike warm up
4×10 back squat with 60 seconds of rest. 265,245,225,225.
3 minute rest
4×10 front squat with 60 seconds of rest at 185.
4 sets of 12-15 Stiff legged deadlifts at 155.
10 minute break.

For time
4 rounds of 5 hang squat cleans at 135 and 30 double unders.


5 minute assault bike warm up.
5×5 push press at 185 pounds. 2-3 minute rest in between sets.
5 sets of weighted wide grip strict pullups at 20 pounds with 90 seconds rest. 10,8,7,6,6.

For time
6 rounds of 5 chest to bars and 10 feet elevated on a 20 inch box parallet pushups. 4:42.

Rest 2:30

Assault bike 50 cal for time. 2:50.