[Wednesday] 11.30.16 PM Overhead + Metcon

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.

[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

[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

[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

[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

[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

[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)

[C]Metcon
10 RFT (15 minute time cap)
7 Sumo Deadlift High Pulls (#95)
7 Front Squats
7 Push Jerks

13:28