3-16-24

 Crossfit Allegiance 

Partner WOD

For time:

2 rounds

1k row

800m run

30 hang powerclean 135#

40 burpee box jump 24"

50 kbs 53#

Time: 26:12

We won the wod.

Partner: Al Regdos

We split everything even. Row as 250m, run was together, cleans in 5s, BBJ in 10s, KBS 25s.

3-15-24 Open 24.3

 Open 24.3

15 min cap

5 rounds

10 thrusters 95#

10 c2b

rest 1 min

5 rounds

7 thrusters 135#

7 bar muscle ups

Total: 127

Finished 6 bmu in the 2nd round. I should've had 7. I had 4 seconds left and was at the top of the bar but just bitched out. Def would have hit it.

135 thrusters were legit. Did 4-3 both times. Too much standing around.

First part was 10, 10, 6-4, 6-4, 6-4 for both thrusters and c2b.

Tiebreak time was 7:59.

3-13-24

 22 min cap

10-9-8-7-6-5-4-3-2-1

Wallball 30#

1-2-3-4-5-6-7-8-9-10

Line facing burpees

15/12 cal bike after each round.

Time: 18:17

All unbroken. First bike was 73 rpm. Next 2-3 were 66 rpm, rest were 61 rpm.

3-12-24

 Every 3 mins

500m row

Max rep wall facing HSPU

rest 2 min

500m row

max rep deficient strict HSPU 3"/2"

rest 2 min

500m row

max rep strict HSPU

rest 2 min

500m row

max rep kipping HSPU

Totals: 6, 3, 7, 15

For time:

1000m run

Every 2:30 starting at 0:00 

25 ft HS walk

Time: 8:09

I did shuttle runs. I did 100 shuttle runs of 25 ft. I forgot to do the math to convert ft to meters, so I only did 800m. I needed to run 130 shuttle runs to hit 1k. My bad.

3-10-24

 Every 3 minutes for 5 rounds

15 cal row

12 box jump overs, 24"

9 cal bike

Times: 1:27, 1:30, 1:33, 1:37, 1:55

Legs were like lead on last bjo set

Clean and Jerk

4x2 at 75%

3x2 at 80%

75% was 175 all tng

80% was 195 quick singles.

This felt really good. Especially the cleans.

Every 2 min for 10 min

10 C&J at 135

First set was tng in 27 sec

The rest were all quick singles in 35-44 sec.

I should've done more tng and worked that.