Week of November 14th 2016

Day 1

  1. 3-position snatch: floor, below knees, mid-thigh. 7 sets. Rest at least 2:00 between sets. Last set should be tough but form stays intact – 130 heaviest weight to do all three without dropping the bar.
  2. Behind the neck clean grip strict press. Start light 5-5-5 rest 2:00 – this felt really weird, i ended up having to start at the top, come down and press up.
  3. Reverse alternating lunge. 3 x 12 rest 2:00

then:

“Isabel” – 30 snatches at 135  (feel free to scale if needed – 115/95, whichever works best for high intensity. – Scaled 115lbs Time 3:19

PM – 400 Calories on the Assualt Bike

Day 2

  1. Dumbbell External Rotation 3 x 8-10/arm, 30X1 rest :60/arm (start very light)

B1. strict pullups 3 x 7-9, 30X1 rest :60

B2. Strict HSPU or negatives, 3 x amrap -1 rest 2:00

 

EMOM 20:

1st: 10 row cals

2nd: 8 HPC (same weight as last week) @135lbs

3rd: 6 CTB pullups, 6 dumbbell thrusters, TOUGH – used 40lbs DB, have a tweak in my shoulder..

4th: rest

then

Sled drag 600m moderate – not enough time to get this done.  Street gets busy as well..

PM

Swam

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Week of November 7th 2016

Sorry for not keeping this up todate, i should be doing this every day but letting it slip. can’t go that going forward..

Day 1 (AM)

  1. 2-position snatch – build to a max in no more than 15:00 – 135lbs max for both. didn’t let the bar go.
  2. For 5:00 2 touch and go power snatch, #100, begin a set every :30
  3. Back Squat: – Worked up to 305lbs for single. felt good. had to watch someone’s kid running around behind me.

Your choice: Chains, Bands, or tempo:

2-2-1-1 : rest 2:30. (If tempo, 31X1)

then

8:00 at 85% effort [run 200m, 10 front-rack walking lunges 135, 4 shoulder to overhead (complete sto before setting bar down after lunges) – 3 Full rounds!!

rest 4:00

8:00 at 85% effort [25 du, 50m tough farmer carry, 10 burpees. ] – 3 Full rounds, went slow here as i was busted at the end of the last set.

Day 1 (PM)

Hit 400 Calories on the Assault Bike – this is standard now for me which is good.

 

Day 2 (AM)

  1. Dumbbell External Rotation 3 x 10-12/arm, 30X1 rest :60/arm (start very light)

 

C1. strict pullups 3 x 6-8, 30X1 rest :60

C2. Strict HSPU 3 x amrap (-2) rest 2:00
EMOM 10:00 – Done!

Evens:  3 TTB, 3 pullups

Odds:  6 hang power cleans 135

rest as needed

Emom 10:00 – Done!

Evens: 1 wall walk, 1 rope climb

Odds: 15 box jumps (step down)

then

Sled drag 600m moderate – couldn’t get this end as i had an appointment to go to.

Day 2 (PM)

Swam – Another Standard PM Set for me.

Day 3 

3 rounds not for time: 2 TGU’s (tough) per arm, 3 dragon flags https://drive.google.com/open?id=0B0kbkcKC2iRyaUJpYjl1aVdMNDg

  1. Power clean: Build to a 3RM – 175lbs for 3, hit 195lbs for 1.
  2. Front squats: 3-2-2 22X1 2:30 – hit average weight 255lbs
  3. strict pull ups 3 x 2-3 rest 2:00

3 rounds for time

35 UB double unders, 5 heavy thrusters (135), 6 chest to bar pullups  – DIDN’T DOTHIS (Time Ran out)

 

Day 4 DIDN’T GET THIS

  1. Push Press – 4 x 5-6, rest 2:00
  2. EMOM12:00

1st: 5-7 burpee-TTB (pick a number you can sustain)

2nd: 6-8 clean and jerks 115

3rd: 10 cal row

4th: Rest

then:

For time:

30 AB cals – rest 2:00 – 30 row cals

Day 5 DIDN’T GET THIS

 

  1. 1 snatch + 2 snatch balance + 1 OHS. 5 sets, rest 2:00 between each set
  2. 3 x 10m KB walking lunges), rest as needed.

 

10 rounds: 30-second airdyne hard pedal, 30-second rest keep a sustainable pace on the “30 second on”. Don’t burn out.

then

 

For time:

50 row cals

40 OHS 75

30 Box jumps

20 bar facing burpees

5 wall walks

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Week of October 3rd, 2016

Lunch Time :(Optional) 40m Z1 row, assault bike, or swim – 400 Calories on the Assualt Bike (40+ mins, in very hot/humid lunch time)

  1. Hang Snatch – build to a max in no more than 7 reps. – 140lbs.  i have an issue with getting low, perhaps still mentally scarred of the drop that hit my back
  2. Back squat: 2-2-2  41X1 (4 second descent) rest 3:00 – 2×2 @ 295lbs.

for time: – 9:30.  first set of 5 Rope climbs. set set of three did 2, then had a cramp in my left Buttocks so the next set were just pulls.  135lbs/115lbs/95lbs.

5 rope climbs (sub- walk yourself up from a seated position with pulls hand over hand, then back down)

30m walkign lunges, back rack (#115/135)

3 rope climbs

20m walking lunges, front rack

1 rope climb

10m walking lunges, overhead (remove weight to 85/95)

plus:

1 set max wall balls. – Ran out of time for this, also forgot to do it..

Day 2

PM (optional) 3k Z1 row, off every 1000 for 50 double unders – Swam Tonight hard Session. Wiped me out

AM

  1. Farmer Carry – 3 x 20m HEAVY, rest as needed – worked up to 95lbs  set

B1. CG Bench Press 3 x 3-4 rest 1:00 – worked up to last set of 210lbs

B2: Pendlay Row 3 x 3-4 rest 1:00 – kept this kinda low 185lbs
4 rounds for even times across: 1:97 / 1:98 / 2:02 / 2:02

250m row, 8 burpees over erg, 12 KBS (#44) – 53lbs KBS

rest 2:00

Day 3

3 rounds not for time

8/arm DB external rotations 30X1 tempo

:30 FLR on rings

  1. Squat clean – 7 reps up to no more than 85% 1RM rest as needed – final few reps out of the 7 @ 175lbs
  2. Front Squats – 4-4-4 32X1 (note pause) – worked up to last set of 225lbs.
  3. Clean pull clusters 3 x 1.1 :10/2:00 start at 1RM clean and build – Built up from 205/225/245 – last set was tough as i’m always concerned with my back.

6 sets: :30 row 100% effort, 2:00 – didn’t see this ran out of time after this, had a busy morning schedule and needed ot be out early

for time

40 pullups – (assisted as necessary)

 

 

Day 4

Optional  32 sets: :30 Assault bike 90% aerobic, :30 50% aerobic
PM
A1: Push jerk 4 x 5 rest :60 – 145lbs

A2: Amrap -2 strict pullups rest: 2:00

Emom 10:

Evens: 6-8 knees to elbow, pick a number you can sustain throughout -6

Odds: 7 air squats, 5 hand-release pushups

rest 4:00

Emom 10:

Evens- 1-3 PC at 77% 1RM – 2@165lbs

Odds: :30 Assault bike high effort.

This happened today as well. Finally chin over the bar on a strict pullup.

file_000

Day 5

 

  1. Front squat to split jerk. Build to a tough. All one motion:

http://www.catalystathletics.com/exercise/381/Front-Squat-Jerk/

  1. 3 x 8 Trap-3 light, rest :60 between each arm. 30X1 tempo

then:

 

 

“Diane”

21-15-9

DL/HSPU, 225 (keith – let me know if any scaling is needed here)

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Week of September 26th 2016

AM (Optional) 40m Z1 row, assault bike, or swim

PM (Lunch Time) – Took time off this morning, rough sunday.

  1. Snatch – build to a max in no more than 7 reps. – great lunch time session. Weather was cooler, managed 155lbs a low power snatch and got a new PR 160lbs Power Snatch!! wahoo!!
  2. Back squat: 3-3-3 41X1 (4 second descent) rest 3:00 – 285lbs , 2 sets same weight at same weight.

I may regret putting this in but NO PENALTIES were given today!

5:00 clock: row 1000m, 26 wall balls. For every wall ball NOT completed in the time cap, 2 burpees over box. – 3 seconds to spare, unbroken wall balls

Rest 5:00

26 wallballs, Row 1000m.  For every second slower than first row, 1 round of Cindy (cap it at 8) – 5 seconds to spare, unbroken wall balls.  Must be the cooler weather.

Rest 5:00 – none done!

Do any penalty reps from first two 5:00 pieces.

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Week of September 19th 2016

Day 1

PM (Optional) 40m Z1 row, assault bike, or swim – did this at Lunchtime..

AM

  1. Power snatch 10 x 1 at 80% of 1RM begin a set every :30
  2. Back squat: 4-4-4 41X1 (4 second descent) rest 3:00

 

5:00 clock: row 1000m, 24 wall balls. For every wall ball NOT completed in the time cap, 2 burpees over box. 4:56 mins, 4 seconds spare..

Rest 5:00

24 wallballs, Row 1000m.  For every second slower than first row, 1 round of Cindy (cap it at 8) – Reading this now, repeated the above without realizing that it was reversed. however i was 2 Wall Balls short t 5 Mins.

Rest 5:00

Do any penalty reps from first two 5:00 pieces. 

Day 2

PM (optional) 3k Z1 row, off every 1000 for 3-4 wall walks.  – Swam in the PM

AM

  1. Stone Carry: 4 x 35m, rest as needed between trips – 100lbs Ball. Keep trying to get the 150lb bag but they sell out so fast

B1. CG Bench Press 3 x 6 rest 1:00 – maxed out at 195lbs for 6! yea, getting stronger here.

B2: Pendlay Row 3 x 6 rest 1:00

EMOM 20

Evens: 3 pullups, 20 Dus (cap it at :40) – couldn’t string together the DU’s getting 10 per round! sucks!!!

Odds: 6 HRPU pushups, 6 russian KBS heavy – 80 lbs KB (Biggest one we have in the box)

Day 3

2 rounds, not for time:

:40 nose-to-wall hold (wall walk to nose to wall)

3-6 strict pullups,

3-6 ring dips

 

  1. Power clean, 14 x 1 @ 75% 1RM, begin a rep every :10 – @ 162lbs, getting tough but manageable.
  2. Front-squat 8 x 3 at 73% 1rm, begin a set every :60 – i had 225lbs on the bar. 73% is 229.95.  This was tough..

5 sets: 4 “deck press” AFAP, #5 heavier than last week, row :50 100% effort, rest 3:00 – 30lbs DB’s

for time: – No Time to get this done.

30 pullups, minimum sets of 5

 

Day 4

Optional  30 sets: :30 Assault bike 90% aerobic, :30 50% aerobic

PM

A1. Push Press  4 x 5 rest :60 – 165LBS FOR 5

A2. weighted Strict CTB pullups.  4 x 2-3 rest 2:00

 

For time at 100% effort:

12 KB thrusters (#44), 12 burpees, 12 pullups  – 1:58

rest 2:1

12 KB thrusters (#44), 12 burpees, 12 pullups – 2:04

 

rest as needed then:

 

Row 750m at 97% effort.

 

Day 5

 

  1. On a 10:00 clock, build to a max clean and jerk in 8:00/ – I hit 185lbs on this, tried 205lbs with no luck.  However after the wall balls i came back, changed shoes back to my nano’s and finally hit 205lbs!

In the remaining 2:00 max wall balls – 50 Wall balls.

 

rest as needed then:

 

15-10-5

Power cleans 115

Ring dips

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week of September 12th 2016

Day 1

AM (optional) 30m Z1 airdyne/assault bike – Did this in the PM 300 Calories sub 30mins

 

PM

  1. Power snatch. 10 x 1 @ 77% 1RM, begin a set every :30
  2. Back squat de-load: 5-5-5 rest 2:30, last set should be no more than 65% of 1RM – Max Weight was 230lbsx5

5 sets:

1-2-3-4 – handstand pushups/power cleans 65% of 1RM – this was interesting, i enjoyed this..

rest :60

run 200

rest :60

(Optional if time permits) – no time..

800m sled drag, moderate

Day 2

AM (optional) 3k Z1 row – Swimming Tonight
PM

  1. Stone Carry: 4 x 25m, rest as needed between trips

B1. CG Bench Press 3 x 8 rest 1:00 – 165lbs

B2: Pendlay Row 3 x 8 rest 1:00 – 185lbs

 

EMOM 18:00

1st: 40-50 DU’s (stop at :40) – these were terrible, couldn’t get the rhythm today..

2nd) 6-8 CTB Pullups (pick a number you can sustein) – still no good, using a band

3rd) 8 Ring pushups

 

Day 3

2 rounds, not for time:

:30 nose-to-wall hold (wall walk to nose to wall)

:10-20 passive hang

20m broad jumps

 

  1. Power clean, 14 x 1 @ 75% 1RM, begin a rep every :15
  2. Front-squat 8 x 3 at 70% 1rm, begin a set every :60

Skill work:

Dealers choice, 10:00

5 sets: 4 “deck press” AFAP, row :45 100% effort, rest 3:00

“deck press” is a burpee w/ 2 dumbbells, and once you get up off the ground you need to get the dumbbels overhead. Choose a weight where you can get up and swing them up quickly in one motion, not too heavy where you have to clean an jerk them. Speed is the key here.

Day 4

A1. Push Press  4 x 6 rest :60

A2. Strict CTB pullups.  4 x 5 rest 2:00

 

at 100% effort: 20 thrusters #95 20 pullups (banded or jumping as needed)

rest 3:1

at 100% effort: 20 thrusters 20 pullups
rest as needed then:

for time:

3 rounds:

8 KB front squats (2 KBs front-racked)

8 KBS

8 box jump overs

Day 5

  1. Single Leg Rear elevated Split Squat 3 x 4, 31X1 rest :60 between legs

20:00 at 75%

5 tire flips or similar odd object movement

8 ring dips

4 stone over shoulder

:40 FLR on rings

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Week of Aug 29th 2016

Well after last weekend getting food poisoning , i feel so much better this week.

Day 1

PM (optional) 30m Z1 airdyne/assault bike – 300 Calories in Under 30 Mins – BOOM!!  29:38 / Avg Speed – 24.9 / 10.3 Miles

 

PM

  1. Power snatch. 10 x 1 @ 77% 1RM, begin a set every :45
  2. Back squat – build to a 4-rep max in 3 sets – 265lbs for last set of 4 reps..

then:

at 100% effort:

3:00 amrap: – 2 Full Rounds and 5 Snatches, 30lbs wall ball.  My Pullups i did with a band, sorry but i’m still too heavy and not strong enough to do pullups.  i think that i’ve just come to that realisation, back to basics and keep losing the weight.

5 touch and go snatched, at 55% of snatch max)

5 chest to bar pullups (push for unbroken)

5 wallballs (heavy or high)

rest exactly 5:00

at 100% effort: – did this with 15 Seconds to spare…

3:00 cap:

row 500m

15 burpees

for every burpee that exceeds the time cap, add :30 on the assault bike at a tough pace. The incentive here is to finish the burpees under 3:00

rest as needed then:

 

2 sets, 75m farmer carry TOUGH

:30 hollow rocks

 

Day 2:

AM (optional) 3k Z1 row

PM

  1. Stone over shoulder – tough – 3 sets of 4 rest :40 – 100lbs ball. trying to order a new weight and they keep going out of stock.

(if no stone sub thrusters, very tough weight)

  1. Close-grip Bench press 3 x 5-6 reps 21X1, rest 2:00 – 185lbs +

 

EMOM 10:

Evens:  25 UB double unders (stop at :40 if not complete)

Odds: 10 GHD Situps – weighted (plate or DB) – 10lbs plate, last set with 15lbs plate

rest 4:00

EMOM 10:00

Evens: 100m shuttle run: 25/25/25/25 (sandbag carry light)

Odds:  1-2 strict deficit HSPU – adjust depth to make it tough – cannot do these. so did 4 reps strict HSPU, with a 25lbs plate and ab mat, getting stronger to be able to do this unbroken for 4 and hitting the mat each time..

 

Day 3

3 rounds not-for-time

1-2 alt TGUs moderate 53lbsx2/70lbsx2/80lbsx1

5 1-arm KB windmills light

30 double unders

 

  1. Power clean 15 x 1 @ 60% 1RM clean, begin a set every :10 – 129lbs
  2. Front-squat: 10 x 2 @ 65-75% 1RM, begin a set every :60 – 195lbs

10:00 Skill work:

a)

b)

5 sets: row :45 100% effort, rest 3:15

 

Day 4

AM

Optional  30 sets: :30 Assault bike 90% aerobic, :30 50% aerobic

 

PM

A1. Strict Press  4 x 4 rest :60 – built up to 125lbs, shoulder was giving me some grieg

A2. Strict pullups.  4 x 7-8 rest 2:00

15-10-5 at 100% effort: box jumps, burpees, TTB 5:45.. didn’t have the time to way 25 mins till the next round so went straight to the next workout.

rest 5:1

15-10-5 at 100% effort: box jumps, burpees, TTB

then:

2 sets: 6 push press + :30 all out on assult bike @ 115lbs

rest 3:00

(weight on push press – 90% of final weight from A1 above)

 

Day 5

  1. Single Leg Rear elevated Split Squat 3 x 5-6, 31X1 rest :60 between legs @ 35/45/55

15:00 at 80% – 4 Rounds, in the pouring rain.. 45lbs DB for Burpee box jumps.

25m prowler push or sled drag tough

8 bar dips

6 dumbell burpee box jumps (step over. Tough DB weight)

25m bear crawl

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Week of August 22nd 2016

Day 1

AM (optional) 30m Z1 airdyne/assault bike – Rowed for 40 mins, hitting 200 Calories, felt like crap coming off Food Poisoning.

 

Day 2

  1. Power snatch. 10 x 1 @ 75% 1RM, begin a set every :45
  2. Back squat – build to a 6-rep max in 3 sets – 255lbs 6 rep max..

 

then:

 

at 100% effort:

3:00 amrap: – 1 Round 4 Pullups. i think i may have to go back to the basic with pull ups, started using bands to try and get back into the strength portion. need to program back strength into my week..

8 ground to overhead, (at 45% of snatch max)

8 pullups (push for unbroken)

8 Wallballs (pick a spot 6″ higher than your normal target)

 

rest exactly 5:30

 

at 100% effort:

3:00 amrap: – 1 Round and 4 Burpees.. nice bit of a workout..

row 200

10 burpees over erg

rest as needed then:

 

3 sets, 50m farmer carry TOUGH – Skipped, ran out of Time…

:20 hollow hold

 

Day 2:

PM(optional) 3k Z1 row – Went out Pilot Gig Rowing. Need to get my monitor out to see what time/calories are burned etc..

PM

  1. Stone over shoulder – tough – 3 sets of 6 rest :60 – Mixed up 145lbs thrusters with stone @ 100lbs

(if no stone sub thrusters, very tough weight)

  1. Close-grip Bench press 3 x 6-8 reps 21X1, rest 2:00 – 175lbs last set..

 

EMOM 10:

Evens:  20 UB double unders (stop at :40 if not complete)

Odds: 8-10 GHD Situps – weighted (plate or DB) – 10lbs plate..

 

rest 4:00

 

EMOM 10:00

Evens: 100m shuttle run: 25/25/25/25 (sandbag carry light)

Odds:  5 strict HSPU

 

Day 3

3 rounds not-for-time

1-2 alt TGUs moderate – 53lbs/70lbs/70lbs

5 1-arm KB windmills light

25 double unders

 

 

  1. Power clean 14 x 1 @ 55% 1RM clean, begin a set every :10
  2. Front-squat: 10 x 2 @ 60-70% 1RM, begin a set every :60 – 190lbs..

 

10:00 Skill work:

  1. a) handstand walks
  2. b) kipping pullup work

 

5 sets: row :40 100% effort, rest 2:20

 

Day 4

 

PM

Optional  30 sets: :30 Assault bike 90% aerobic, :30 50% aerobic – Went pilot Gig Rowing at Night..

AM

A1. Strict Press  4 x 5 rest :60

A2. Strict pullups.  4 x 6-8 rest 2:00

 

3 rounds at 100% effort: 6 hang power cleans 60% 1RM 6 burpees 6 TTB – 3:41. this was better than with pullups.. TTB are a bit sketchy.. started getting more knees up, but was close to the bar..

rest 5:1

3 rounds at 100% effort: 6 hang power cleans 60% 1RM 6 burpees 6 TTB 3:45, similar time..

3:00 max Assault Bike Cals , 97% overall effort. – Ran out of time, plus was busted…

 

 

Day 5 – probably not going to get to this this week..

 

  1. Single Leg Rear elevated Split Squat 3 x 7-8, 31X1 rest :60 between legs

 

Row 3000 easy, off every 500m for 10 wallballs or 10 box jumps (mix them up if you wish)

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Week of August 15th, 2016

week 2 August 14

Day 1

PM (optional) 30m Z1 airdyne/assault bike – done

AM

  1. Power snatch. 10 x 1 @ 72% 1RM, begin a set every :45
  2. Back squat – build to a 8-rep max in 3 sets – Managed to get to 235, not sure what happened last week with the 280lbs.. i did 275lbs for 2, then put it back on the rack and lowered the weight. thinking that i need to build back up.

then:

at 100% effort:

3:00 amrap: – 1 Full Round then 5 PU

10 ground to overhead, (at 43% of snatch max)

8 pullups (push for unbroken) – Pushed for unbroken but got 2, then singles.  PU’s my kryptonite.

10 wallballs

rest exactly 6:00

at 100% effort:

3:00 amrap: – 1 Full Round and 1 Burpee!! to a 25lbs plate.

row 200

15 burpees to a plate

rest as needed then:

3 sets, 50m farmer carry TOUGH – used 75lbs KB, the next batch of weights is 95lbs Bumbell with some gnarly Gnurling so it dug into my hands, i did 25 meters once and then swapped back to the 75lbs KB.. Ordering some Rouge gloves, hopefully this will help..

10 hollow rocks

Day 2:

PM (optional) 3k Z1 row – Did a 300 Cal row (as per WAG) after work, over 5.1K, – 23:10

AM

  1. Stone over shoulder – tough – 3 sets of 5 rest :60 – 100lb ball – trying to order some bigger bags. 150lbs/200lbs

(if no stone sub thrusters, very tough weight

EMOM 10:

Evens:  :30 double unders

Odds: 8-10 GHD Situps – mixed it with Ab Mat Situps, core is still sore from just coming back from holiday and working it..

rest 4:00

EMOM 10:00

Evens: 100m shuttle run: 25/25/25/25

Odds:  4 strict HSPU – 25lbs plate and 1 Ab Mat..

Day 3

3 rounds not-for-time

1-2 alt TGUs moderate – 53 lbs KB

5 1-arm KB OH-squat/arm – 53lbs KB

30 double unders

  1. Power clean 13 x 1 @ 45% 1RM clean, begin a set every :10 – 97lbs.
  2. Front-squat: 10 x 2 @ 55-65% 1RM, begin a set every :60 – 185lbs (59%)

10:00 Skill work: – Ran out of time

  1. a) handstand walks
  2. b) kipping pullup work

5 sets: row :35 100% effort, rest 2:25 – Ran out of Time

Day 4

PM

Optional  30 sets: :30 Assault bike 90% aerobic, :30 50% aerobic – Went Pilot Gig Rowing. more technical than physical but was out for an hour.

AM

A1. Strict Press  4 x 6 rest :60 – worked up to a working set of 130lbs

A2. Strict pullups.  4 x 5-8 rest 2:00 – these still suck, did some solo then moved to a band.

 

3 rounds at 100% effort: 1 rope climbs 8 burpees 10 TTB – WORST THING EVER!!!! Took me almost 8 minutes to get through this. my hands are the issue and they are killing me to hold the bar.  I did one round then called it a day ,pissed off. still did the Airbike but not in a good mood.

rest 6:1

3 rounds at 100% effort: 1 rope climbs 8 burpees 10 TTB

4:00 max Assault Bike Cals , 97% overall effort. – 50 Calories..

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Week of August 8th 2016

Day 1

AM (optional) 30m Z1 airdyne/assault bike – Day 1 started on a Tuesday so i swam in the Evening, last swim for about a month as the pool closes so i’ll probably start hitting the Airdyne

PM

  1. Power snatch. 10 x 1 @ 70% 1RM, begin a set every :45
  2. Back squat – build to a 10-rep max in 3 sets – hit 280 for 7 reps.. could have made 10 but after a 3 week break mentally i said don’t..

then:

at 100% effort:

3:00 amrap: – 1 Round + 4 PU.  I still have issues with pull ups.. need to work on pulling strength..

10 ground to overhead, (at 40% of snatch max)

7 pullups (push for unbroken)

10 wallballs

rest exactly 6:00

at 100% effort:

3:00 amrap: 1 round + 140m Row.

row 200

20 burpees

 

rest as needed then: – LOL Didn’t see this till just now.  was so busted..

3 sets, 50m farmer carry TOUGH

10 hollow rocks

Day 2:

 

AM (optional) 3k Z1 row – skipped..

PM

  1. Stone over shoulder – tough – 3 sets of 4 rest :60 – 100lbs ball. need to get a bigger stone.  Box is putting in an order at the end of August, going to try and get in on the shipment

(if no stone sub thrusters, very tough weight)

  1. Close-grip Bench press 3 x 8-10 reps 21X1, rest 2:00 – 165lbs..

EMOM 10:

Evens:  :30 double unders – Still suck at this!!

Odds: 8-10 GHD Situups

rest 4:00

EMOM 10:00

Evens: 100m shuttle run: 25/25/25/25

Odds:  3 HSPU

Day 3

3 rounds not-for-time

1-2 alt TGUs moderate – 53lbs KB

5 1-arm KB OH-squat/arm – 52lbs KB

25 double unders – Still suck at these. couldn’t find my rhythm

 

  1. Power clean 12 x 1 @ 45% 1RM clean, begin a set every :10 – 95lbs
  2. Front-squat: 10 x 2 @ 50-60% 1RM, begin a set every :60 – 190lbs

 

10:00 Skill work: – getting late so i had to skip the below… going Rowing tonight…

  1. a) pistol squats or progressions
  2. b) double unders

5 sets: row :30 100% effort, rest 2:30

Day 4

PM

A1. Strict Press  4 x 8 rest :60

A2. Strict pullups.  4 x 4-8 rest 2:00

3 rounds at 100% effort: 10 burpees 10 TTB

rest 6:1

3 rounds at 100% effort: 10 burpees 10 TTB

4:00 max Assault Bike Cals , 97% overall effort.

Day 5

  1. Single Leg Rear elevated Split Squat 3 x 10-12, 31X1 rest :60 between legs

Row 3000 easy, off every 500m for

3-5 minutes mobility of choice

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