PM
[A] Warm-up
[B] E3 min x 12 minutes: Snatch push press + OHS (1+1) x2
95, 135, 155, 155
[C] E4 min x 12 minutes: Muscle snatch x 10
115, 115, 115
[D] For Time
30 DU
30 BJ (30")
30 DU
30 BJO (24")
30 DU
30 S2OH
10:46
DU went UB, BJ were consistent, BJO was lateral for the first 15 reps which was a big mistake, should of been at 45 degrees and switched. S2OH attempted snatch (sets of 3 for the first 9) then moved to sets of 5-7 for clean and push press.
Wednesday, November 30, 2016
Tuesday, November 29, 2016
[Tuesday] 11.29.16 PM Shoulders + PM Gymnastics
PM
[A] Warm-up
[B] 15 min EMOM
1.) 12 GHSU
2.) 2-3 Muscle-up attempts
3.) :30 seconds of handstand walk attempts
[C] 10 min EMOM [ :40 work/ :20 rest]
1.) Wall balls (#30)
2.) T2B
15/7, 16/7, 16/7, 17/8, 19/8
Gymnastics
[A] 5 Rounds of work:
1.) 2x Box head through
2.) 3x Strict T2B legs spread
3.) 4x Wall facing HSPU (attempt strict-then kip)
[C] 30 Wall walks for Time:
11:23
[A] Warm-up
[B] 15 min EMOM
1.) 12 GHSU
2.) 2-3 Muscle-up attempts
3.) :30 seconds of handstand walk attempts
[C] 10 min EMOM [ :40 work/ :20 rest]
1.) Wall balls (#30)
2.) T2B
15/7, 16/7, 16/7, 17/8, 19/8
Gymnastics
[A] 5 Rounds of work:
1.) 2x Box head through
2.) 3x Strict T2B legs spread
3.) 4x Wall facing HSPU (attempt strict-then kip)
[C] 30 Wall walks for Time:
11:23
Monday, November 28, 2016
[Monday] 11.28.16 Lunch Strength + PM Metcon "Light DT"
Lunch
[A] Warm-up
[B] 8 min EMOM
Back Squat @ 70% (#235) x 3
[C] Pull-ups 4x4 7:0:0:0
Super set with 5 plyo push-ups
[D] Knee tucks holds
3 x :30 seconds
[E] Back Extension
3x15 (#25)
[F] Dips 3:0:0:0
4x5
PM
[A] Warm-up
[B] E2 mins x 8 mins: Snatch Grips Sodds x 4 reps
45, 65, 65, 85
[C] E4 mins x 12 mins: Muscle Snatch x 10 reps
95, 95, 115,
[D] E4 mins x 12 mins: Back Squats x 10 reps
155, 175, 195
[E] 5 min AMRAP "DT" (#95)
12 Deadlifts
9 Hang Cleans
6 S2OH
6+10
[A] Warm-up
[B] 8 min EMOM
Back Squat @ 70% (#235) x 3
[C] Pull-ups 4x4 7:0:0:0
Super set with 5 plyo push-ups
[D] Knee tucks holds
3 x :30 seconds
[E] Back Extension
3x15 (#25)
[F] Dips 3:0:0:0
4x5
PM
[A] Warm-up
[B] E2 mins x 8 mins: Snatch Grips Sodds x 4 reps
45, 65, 65, 85
[C] E4 mins x 12 mins: Muscle Snatch x 10 reps
95, 95, 115,
[D] E4 mins x 12 mins: Back Squats x 10 reps
155, 175, 195
[E] 5 min AMRAP "DT" (#95)
12 Deadlifts
9 Hang Cleans
6 S2OH
6+10
Friday, November 25, 2016
[Thursday] 11.24.16 Single Arm Accessory Work
PM
[A] Warm-up
[B] 4 RFT:
10 DB Single Arm Snatch (#70) 5/arm
200m Row
Rest 1 minutes between rounds
9:27
[C] 3 RFT:
10 DB Single Arm OHS (#70) 5/arm
300m Row
Rest 1 minutes between rounds
9:36
[D] 2 RFT
10 DB Single Arm Snatch Squat (#55) 5/arm
400m Row
Rest 1 minutes between rounds
7:41
[A] Warm-up
[B] 4 RFT:
10 DB Single Arm Snatch (#70) 5/arm
200m Row
Rest 1 minutes between rounds
9:27
[C] 3 RFT:
10 DB Single Arm OHS (#70) 5/arm
300m Row
Rest 1 minutes between rounds
9:36
[D] 2 RFT
10 DB Single Arm Snatch Squat (#55) 5/arm
400m Row
Rest 1 minutes between rounds
7:41
[Wednesday] 11.23.16 AM Crossfit Martin
AM
[A] Warm-up
[B] Skill Work: Yoke Carry 6x 54'
180, 230, 320, 370, 420, 420
[C] 7 min AMRAP
10 Power Snatch (#75)
10 C2B
3 Rounds
[A] Warm-up
[B] Skill Work: Yoke Carry 6x 54'
180, 230, 320, 370, 420, 420
[C] 7 min AMRAP
10 Power Snatch (#75)
10 C2B
3 Rounds
Tuesday, November 22, 2016
[Tuesday] 11.22.16 PM Crossfit Martin
PM
[A] Warm-up
[B] Strength: Deadlift 8x3
225, 275, 295, 315, 345, 365, 385, 405
[C] "Jackie"
1000m Rows
50 Thrusters (#45)
30 Pull-ups
7:53
Rows was nice and steady @ 1:53/500m. Thrusters went 35/15. Pull-ups 10/5/5/2/2/2/2/2
[A] Warm-up
[B] Strength: Deadlift 8x3
225, 275, 295, 315, 345, 365, 385, 405
[C] "Jackie"
1000m Rows
50 Thrusters (#45)
30 Pull-ups
7:53
Rows was nice and steady @ 1:53/500m. Thrusters went 35/15. Pull-ups 10/5/5/2/2/2/2/2
Monday, November 21, 2016
[Monday] 11.21.16 Crossfit Jackson
PM
[A] Warm-up
[B] Strength: Squats
20 minutes to complete Back Squats
1×3@83% (#280)
1@87% (#290)
1×3@83% (#280)
1@89% (#295)
1×3@83% (#280)
1@91% (#305)
20 minutes to complete Back Squats
1×3@83% (#280)
1@87% (#290)
1×3@83% (#280)
1@89% (#295)
1×3@83% (#280)
1@91% (#305)
[C]Metcon
10 RFT (15 minute time cap)
7 Sumo Deadlift High Pulls (#95)
7 Front Squats
7 Push Jerks
10 RFT (15 minute time cap)
7 Sumo Deadlift High Pulls (#95)
7 Front Squats
7 Push Jerks
13:28
Saturday, November 19, 2016
[Saturday] 11.19.16 "Nutts"
AM
[A] Warm-up
[B] Hero Wod "Nutts"
10 HSPU
15 Deadlifts (#250)
25 Box jumps (30")
50 Pull ups
100 Wall balls (#20)
200 DU
Run 3 laps with a #45 plate
22:18
[A] Warm-up
[B] Hero Wod "Nutts"
10 HSPU
15 Deadlifts (#250)
25 Box jumps (30")
50 Pull ups
100 Wall balls (#20)
200 DU
Run 3 laps with a #45 plate
22:18
[Wednesday] 11.16.16 Bodyweight Work
PM
[A] Warm-up
[B] Work
60 sec AMRAP: Max Push-ups [36]
Res 2 minutes
60 sec AMRAP: Max Sit-ups [31]
Res 2 minutes
60 sec AMRAP: Max Pull-ups [12]
Res 2 minutes
Use maxes for this section
[C] Every 4 mins x 12 mins (3 Rounds)
Row 300m + Push-ups
[D] Every 4 mins x 12 mins (3 Rounds)
Row 300m + Sit-ups
[C] Every 4 mins x 12 mins (3 Rounds)
Row 300m + Pull-ups
[A] Warm-up
[B] Work
60 sec AMRAP: Max Push-ups [36]
Res 2 minutes
60 sec AMRAP: Max Sit-ups [31]
Res 2 minutes
60 sec AMRAP: Max Pull-ups [12]
Res 2 minutes
Use maxes for this section
[C] Every 4 mins x 12 mins (3 Rounds)
Row 300m + Push-ups
[D] Every 4 mins x 12 mins (3 Rounds)
Row 300m + Sit-ups
[C] Every 4 mins x 12 mins (3 Rounds)
Row 300m + Pull-ups
Tuesday, November 15, 2016
[Tuesday] 11.15.16 Deadlifts + Gymnastics
PM
[A] Warm-up
[B] Every 2 minutes x 12 minutes (6 Rounds)
Deadlifts x4 @ 80% (#355)
[C] For Time
1K Row
30 C&J (#155)
8:01
10 min Time Cap then @ 15 minutes
[D] Every 5 minutes x 20 minutes (4 Rounds)
Run 3 laps
27 UB Wall-balls (#20)
Gymnastics
[A] 10 Rounds for work
1 Handstand Negative
1 Parllette handstand hold (8 seconds)
1 Max hold in tuck front lever
[B] 2 Rounds
50 DU
15 Pull-ups
1 Rope climb
Attempted rope climbs, rope burn bad. Suck at this. Need help big time.
[A] Warm-up
[B] Every 2 minutes x 12 minutes (6 Rounds)
Deadlifts x4 @ 80% (#355)
[C] For Time
1K Row
30 C&J (#155)
8:01
10 min Time Cap then @ 15 minutes
[D] Every 5 minutes x 20 minutes (4 Rounds)
Run 3 laps
27 UB Wall-balls (#20)
Gymnastics
[A] 10 Rounds for work
1 Handstand Negative
1 Parllette handstand hold (8 seconds)
1 Max hold in tuck front lever
[B] 2 Rounds
50 DU
15 Pull-ups
1 Rope climb
Attempted rope climbs, rope burn bad. Suck at this. Need help big time.
Monday, November 14, 2016
[Monday] 11.14.16 Overhead + Metcon
PM
[A] Warm-up
[B] Every 2min x 12 mins (6 rounds)
Snatch Balance + OHS (1+1) Build as heavy as possible
135, 155, 175
175 x6
[C] Every 2 minutes x 12 minutes (6 Rounds)
8x Thrusters (#115)
4 Strict pull-ups + 5 C2B
[D] Every 2 minutes x 12 minutes (6 Rounds)
Rows 35 calories
35, 35, 35, 33, 31, 30
[A] Warm-up
[B] Every 2min x 12 mins (6 rounds)
Snatch Balance + OHS (1+1) Build as heavy as possible
135, 155, 175
175 x6
[C] Every 2 minutes x 12 minutes (6 Rounds)
8x Thrusters (#115)
4 Strict pull-ups + 5 C2B
[D] Every 2 minutes x 12 minutes (6 Rounds)
Rows 35 calories
35, 35, 35, 33, 31, 30
Saturday, November 12, 2016
[Saturday] 11.12. 16 "Murph"
AM
[A] Warm-up
[B] "Murph"
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile
56:13
Did not partition out. All reps before moving to the next exercise.
5.25.20 [55:07]
[A] Warm-up
[B] "Murph"
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile
56:13
Did not partition out. All reps before moving to the next exercise.
5.25.20 [55:07]
[Friday] 11.11.16 Row+ Sleds
PM
[A] Warm-up
[B] For Time: Moderate, steady pace
1K Row
Sled Push 50 yds (#135)
750m Row
Sled Push 100 yds (#135)
500m Row
Sled Push 150 yds (#135)
750m Row
Sled Push 100 yds (#135)
1K Row
Sled Push 50 yds (#135)
33:25
[C] 8 min EMOM:
1 slow and controlled skin the cat
[D] Find 3RM Power Clean
135, 155, 185, 205, 215
[A] Warm-up
[B] For Time: Moderate, steady pace
1K Row
Sled Push 50 yds (#135)
750m Row
Sled Push 100 yds (#135)
500m Row
Sled Push 150 yds (#135)
750m Row
Sled Push 100 yds (#135)
1K Row
Sled Push 50 yds (#135)
33:25
[C] 8 min EMOM:
1 slow and controlled skin the cat
[D] Find 3RM Power Clean
135, 155, 185, 205, 215
Thursday, November 10, 2016
[Wednesday] 11.09.16 PM Shoulders + Cindy Work
PM
[A] Warm-up
[B] Strength
4x Push Press + Push Jerk + Split Jerk (1+1+1) Build over each set
135, 155, 185, 225
Miss the split jerk on #225.
[C] Every 5 minutes x6
500 m Row
Cindy x 2 rounds
Rows were all under 2 minutes. Pull ups felt strong. Good work.
[A] Warm-up
[B] Strength
4x Push Press + Push Jerk + Split Jerk (1+1+1) Build over each set
135, 155, 185, 225
Miss the split jerk on #225.
[C] Every 5 minutes x6
500 m Row
Cindy x 2 rounds
Rows were all under 2 minutes. Pull ups felt strong. Good work.
Tuesday, November 8, 2016
[Tuesday] 11.08.16 PM DL + MetCon
PM
[A] Warm-up
[B] 10 min EMOM
5x DL @ 70% (#315)
[C] For Time:
30 Cal Row
30 Bar facing burpee
30 Hang cleans (#135)
@ 12 minutes
2 Rounds for time:
3 Laps
40 Wall balls (#20)
WB went UB.
[A] Warm-up
[B] 10 min EMOM
5x DL @ 70% (#315)
[C] For Time:
30 Cal Row
30 Bar facing burpee
30 Hang cleans (#135)
@ 12 minutes
2 Rounds for time:
3 Laps
40 Wall balls (#20)
WB went UB.
Monday, November 7, 2016
[Monday] 11.07.16 OHS+ Metcon
AM
[A] Warm-up
[B] Strength: Behind neck push-press + OHS (3) x4
Build as you go
85, 135, 155, 175
[C] 21-15-19
Power snatch (#85)
OSH (#85)
Bar facing burpee
10:23
[A] Warm-up
[B] Strength: Behind neck push-press + OHS (3) x4
Build as you go
85, 135, 155, 175
[C] 21-15-19
Power snatch (#85)
OSH (#85)
Bar facing burpee
10:23
Wednesday, November 2, 2016
[Wednesday] 11.02.16 Shoulder + Super Grace
PM
[A] Warm-up
[B] Strength: Push press + Push jerk (2+2)- 15 min to build to heavy set
[B] Strength: Push press + Push jerk (2+2)- 15 min to build to heavy set
135, 155, 185, 205, 225
On #225 got 2 PP and 2 PJ, just didn't get a good jerk on it. Take time between to set feet.
[C]For time:
Run 3 laps
30 Hang powerclean and jerks- #135
Run 3 laps
[C]For time:
Run 3 laps
30 Hang powerclean and jerks- #135
Run 3 laps
6:35
Tuesday, November 1, 2016
[Tuesday] 11.01.16 Gymnastic Work
PM
[A] Warm-up
[B] Accessory work
10 Rounds
1x Skin the cat
2 x L-sit into a planche
A little timid on Skin the cat and got more comfortable with it. L-sit are weak, tight in legs and need lower ab work. Relatively tuck tuck and stong crow like thing. Paralletts are a little short for my torso
[C] 4 Rounds
50 DU
10 Alternating pistols
20 Sit-ups
Rest 1 minutes between sets
[D] 5K Row
18:36
[A] Warm-up
[B] Accessory work
10 Rounds
1x Skin the cat
2 x L-sit into a planche
A little timid on Skin the cat and got more comfortable with it. L-sit are weak, tight in legs and need lower ab work. Relatively tuck tuck and stong crow like thing. Paralletts are a little short for my torso
[C] 4 Rounds
50 DU
10 Alternating pistols
20 Sit-ups
Rest 1 minutes between sets
[D] 5K Row
18:36
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