CF GAMES Master's Online Qualifier Workouts

Monday 4/17/2017 1. Power Snatch + Overhead Squat (build up to heavy single) | #95,115,125,135,135,145,155,170,175,175 2. Snatch pulls from Deficit 3x5 #195, 2x5 no deficit #205 3. Back Squats 5x5 #135,205,235,265,285 295x3, 305x3 4. 5 rounds for time: 25 cal ski erg 7 muscle ups | 123:46 5. 3 rounds for time: 400m Run 5 C&J #155 20 chest to bar pull-ups | 11:26 Tuesday 4/18/2017 1. 21 strict HSPU rest 1:00 21 kipping HSPU rest :45 18 strict HSPU rest :30 15 kipping HSPU rest :15 15 strict HSPU | 9:24 2. 10 C&J #155 8 C&J #185 6 C&J #205 4 C&J #225 2 C&J #245 | 12:56 3. AMRAP 4 Min, Rest 4 minutes: 18 Overhead Squats (OHS) #135 + 18 Bar Facing Burpees + Row max calories = 30 cals 4 min rest 15 Overhead Squats (OHS) #165 + 15 Bar Facing Burpees + Row max calories = 30 cals 4 min rest 12 Overhead Squats (OHS) #185 + 18 Bar Facing Burpees + Row max calories = 35 cals 4. 5 rounds of 0.5 mile bike, rest 1:00 b/t rounds | 9:57 Wednesday 4/19/2017 - out with the stomach flu Thursday 4/20/2017 - worked at the station, still felt sick Friday 4/21/2017 For time: 100 Dumbbell snatches #50 alternating 80 calorie row 60 bar facing burpees 40 ring muscle ups | 18:53 Saturday 4/22/2017 1. 21-15-9 Shoulder to overhead #135 + Chest to Bar pull-ups | 3:01 2. 2 rounds for time: 10 deadlifts #315 20 kipping hspu 4.5" deficit 30 front squats #95 | 10:48 Sunday 4/23/2017 Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 13 squat cleans, 185 lb. If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans, 225 lb. If completed before 12 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 9 squat cleans, 275 lb. If completed before 16 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 7 squat cleans, 315 lb. Stop at 20 minutes... I got 3 cleans at #275, tie break was 13:20. Friday through Sunday were CrossFit Games Age Group (35-39) Online Qualifier to go to the CrossFit Games in Madison, Wisconsin August 2017. I am in the top 200 in the world, but not in a great spot to make it since they only take the top 20 after these workouts get scored. I am doing these workouts because they're hard, I will see how I finally rank once the dust settles, and my goal is to be top 50. Monday I will redo two of them. I'm in solid shape fitness wise, but had a rough week with the stomach flu, my kids had it first. Sleep was low, but that's what super dad's deal with. I cannot wait to finally set up a bear bait or two, look for sheds, and possible get a stalk on a spring bear in Idaho. Please Check out my Partners Bohning Archery 20% OFF use promo code: ELK SHAPE Caribou Gear Game Bags Hoyt Achery Mtn Ops Vortex Optics Exo Mountain Gear Option Archery Easton Archery Sitka Gear FHF Gear Kenetrek Boots OnXmaps Elk Shape Youtube Channel Elk Shape BOOK Phelps Quality Game Calls