AM:

Airdyne 5 min z1
+
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
x40
+
Airdyne 5 min z1

 PM:

A. Pause above the knee power clean 2, 2, 2, 1, 1, 1; rest 3 min
B. Power snatch from high blocks; build to a tough single
+
Crossfit open workout 12.2
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75/45 pound Snatch, 30 reps
135/75 pound Snatch, 30 reps
165/100 pound Snatch, 30 reps
210/120 pound Snatch, as many reps as possible

-

AM:

z1's @ lvl 1
Held 1800's c/pm.  Last 5 min of work set @ lvl 2

PM:

A: 225, 235, 245, 255, 265, 285# - almost lost the last one
B: 185#

+

78 - Matched last years score with a very conservative approach that I was afraid to try last year in fear of wasting an effort. I'm glad I did as a baseline going forward. I'm capable of 82+ for sure and hope I get another shot. Back was burning pretty bad tonight. Either from the PC's or that crusher we did 2 days ago. I must say there were no "shoot that foot and head off to the side" kind of snatches tonight and that is a good thing.

A. Weighted chin up 2, 2, 2; rest 2 min
+
15 min amrap:
100 power clean 95/65#
75 chin ups
50 front squat 95/65#
25 toes to bar

-

A: 90/100/115# - All doubles were UB. Pronated

+

251 - Finished 1 round and 1 PC in the remaining 6 seconds. It got ugly about 30 PC's in. Finished them in about 6 something and didn't look at clock again until I started T2B. At that point I was determined to do whatever it took to finish all 25.

A. Incline bench press; 8-10x3; rest 2 min
+
For max reps:
5 min burpees
4 min double unders
3 min airdyne calories
2 min push press 75/45#
1 min hand release push ups

-

A: 135/165/185# - pushed it a bit much on shoulder but feels fine. Cortisone shot in bursa sac last week, going to take a little time. More time than I have at the present time.

Burps: 90 - Happy with this
DU: 220
AD: 63
PP: 54
PU: 22
Total: 449

A. Deadlift 5, 4, 3, 2, 1; rest 3 min
+
For max reps:
3 min Squat clean 165/110
2 min squat snatch 135/90
1 min max reps thrusters 105/70
(must switch out your own weights)

-

A: 375/395/405/415/425# - felt heavy

Metcon: 45 (28/8/9) - note not to use floppy 10# plates. Rough getting off. Cut into transitions. Wanted 30+ but backed down a bit not knowing how snatches would feel. Not bad.

Just coming off a strength program. Transitioning on my rest day but glad I did. Fun wod.

AM
Run 45 min z1 out of bed fasted

PM
5 rounds For max reps:
1 min double unders
1 min airdyne for calories
1 min kbs 1.5 pood
Rest 2 min bw rounds

-

AM:
Done

PM: Didn't stop clock for transitions.
106, 41, 23
86, 22, 24
86, 22, 25
80, 20, 24
85, 29, 25 

700 Total - I didn't realize this was for points before I started and went balls out on round one.  The airdyne put a hurting on me the first round and made the next two rounds somewhat miserable.  For points, I should have taken it a lot easier on the airdyne in round 1 and pushed harder on double unders.  Kind of trippy today on du's today.  

Todays session was the first day the doc said I should start stressing the upper body again.  I'd say I stressed it a little bit today.  I've only done bar muscle ups about 6 times in my 6+ years of doing crossfit.  By the time I compete at my next major event, I MUST be able to break the mental barrier of doing them under fatigue.  Shoulder seems to have held up today.  Josh & Tammy also joined me today on the PM session.  Fun times, onward!

AM
A. Bench press; 10, 8, 6, 4, 2; rest 2 min 
+ 
3 rounds for time: 
10 bar muscle ups 
30 hand release push ups

PM
For time:
20 squat clean 225#
15 parallete hspu
10 squat clean 245#
5 parallete hspu

-

AM:
A: 175/185/195/205/245 - easy 

Time: 11:54 - First round of BMU's were unbroken.  Second round, all singles.  Mental block 50% shoulder, 50% fatigue.  3rd round I did a 3/2/singles set.  Starting to figure it out.

PM:

Time: 13:04 - Pushed cleans at about 90% with no TNG.  HSPU on parallettes were rusty but got through them.   A little slow on HSPU but happy with the session.

Rest Day

The doc asked me to take 2 days off and the wife walked in today (the 2nd day) and caught me finishing up a x90 burpee run in front of the TV to test out the shoulder before tomorrows thrasher of a workout.  I'm in the doghouse tonight and have some making up to do.