Week of July 11th

Day 1 

Just wanted to include that The food Group (Team WAG) has asked me to do 2×300 calorie MISS sessions a week.  Sunday i did this on the Assult Bike. 35:36, getting off every 100 Calories to shake out the numbness.

  1. Power clean, 12×1 @ 175 , begin a set every :60
  2. Split jerk: 4 x 2 @ #175, begin a set every 2:00 – Cleaned these as well rather than use a Rack.

+

For time: This was Crap??.. 14:20 .  Took me three mins and change to get off the Rower and 2 Mins to get off the Bike.. guess with a 4 min rest too me less than 2:30 to do each pull up and TTB session. Still need a lot of work on my hang. gotta lose the weight..

row 50 calories

20 TTB

rest 4:00

30 Assault bike Cals

20 pullups

 

Day 2

5-8 mins. HS walk practice – I Link to do this after the workout on tired and Warm shoulders.  Not so good today but yesterday managed to walk 2 mats!!

  1. Back squat, 2-2-2-2 @22×1 tempo, 2:30 rest – Did all sets @ 265lbs
  2. Pendlay row 8-8-8 (axel bar if possible) 2:00 rest – Axel bar +90lbs

+

3 rounds: Each Round was taking just over 2:15.. Singles, 55lbs Snatches and my L-Sits were not very good.

100 singles (r 40 DU)

10 alt dumbbell snatches tough

:15 L-sit on rings

8 burpees to a 4″ plate

rest 2:30

Swimming was cancelled tonight so went to the Box and did 300 Calories on the Assault Bike.. 32:15 Mins..

Day 3 

  1. Behind the neck push press, work to a tough set of 3. start/end higher than last week. – Worked up to last set @185lbs..

For 18:00

1st: :35 FLR on rings (or plank on ground)

2nd: 12 wallballs – 20lbs

3rd: 10 KBS – 72lbs

then

10:00 assault bike easy

 

Day 4 (Thursday)

  1. 1 power snatch + 2 OHS, 7 reps and building, begin a set every :90

 

Then

 

17:00 at 80% overall effort.

5 hang squat snatches at 50% of final weight from “A”,

8 box jumps, step down

50m farmer carry, #70/hand

 

Day 5:

 

A1: scap pushups, 3 x 15 slow/controlled rest :60

A2: shoulder taps 3 x 10 rest :60

 

B1:  1 arm DB press, 3 x 5 rest :60

B2:  20 ft OH walking lunge unbroken tough

 

then: ALL OUT effort.

100m run

5 burpee chest to bar pullups

5 snatches, #115

rest 3:00

repeat

rest 3:00

repeat

This should take about :90 to 2:00 depending on the run.  Go all out and see if you can match your time for each of the rounds.

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