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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