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Tuesday 2016.02.02

Level 2
Metcon
For Time:
60 Calorie Row
30 Kipping HSPUs
15 Power Snatch, 115/85lbs
40 Calorie Row
20 Kipping HSPUs
10 Power Snatch
20 Calorie Row
10 Kipping HSPUs
5 Power Snatch

28:12.

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Thursday 2016.02.04

Level 2
Strength
Thruster (15 Minutes To Find 3RM)

95, 115, 125.

Metcon
Not Quite “Jackie”
For Time:
500m Row
25 Thrusters, 45lbs
30 Pull-Ups
25 Thrusters, 45lbs
500m Row

8:35.

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Monday 2016.02.01

Gymnasticals

AMRAP in 30 Minutes:
2 Chin-Ups
2 Dips

22+1.

Level 2
Strength
Deadlift (7×1)

Metcon
CrossFit Games Open 11.2
15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″

9+17. (step-ups)

2011 score (2011/04/01) — 9+8 (but I think with actual box jumps, not step-ups.)

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Saturday 2016.01.30

Gymnasticals Deload

5×3 Dip, Pull-Up

Level 2
Strength
Push Press (4×10)

45, 65, 85, 95, 100.

Metcon
AMRAP in 25 Minutes:
20 Box Jumps, 24/20″
20 Toes-To-Bar
20 Double-Unders

6+2.

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Tuesday 2016.01.26

Level 2
Gymnastics

LEVEL 2
5×5 Banded Muscle-Up Transitions

Green band, pretty ugly!

Metcon
5 Rounds For Time:
5 Power Cleans, 135/95
10 Front Squats, 135/95
20 Double-Unders
1:00 Rest

8:18.

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Monday 2016.01.25

Gymnasticals

AMRAP in 30 Minutes:
2 Chin-Ups
2 Dips

19.

5 rounds:
2 false grip ring rows, 3s eccentric, top of ring at hip; feet one foot in front of rings
Hip mobility in 90 second rest
2 ring push-ups, 3s eccentric, top of ring at mid-shin
Hip mobility in 90 second rest

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Friday 2016.01.22

Level 2
Gymnastics

AMRAP in 20 Minutes:
10 Second Tuck Planche
10 Second Front Lever

Tuck everything. All the bands.

Metcon
CrossFit Games Open 12.1
7-Minute AMRAP of:
Burpees to a 6″ target

81. Unbroken so the pacing was pretty good (?)

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Wednesday 2016.01.20

Gymnasticals

AMRAP in 30 Minutes:
2 Chin-Ups
2 Dips

17.

5 rounds:
2 false grip ring rows, 3s eccentric, top of ring at hip; feet one foot in front of rings
Squat mobility in 90 second rest
2 ring push-ups, 3s eccentric, top of ring at mid-shin
Squat mobility in 90 second rest

3×8 seated external rotation, 10#, 4s eccentric/2s bottom hold

Level 2
Ladies Night
Short Rowing “Cindy”
AMRAP in 15 Minutes:
5 Pull-Ups
10 Push-Ups
15 Air Squats
20 Calorie Row

5+35

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Monday 2016.01.18

Level 2
Gymnastics

LEVEL 2
AMRAP in 20 Minutes:
2 Chin-Ups
2 Dips

11 + 1 chin-up

Metcon
5 Rounds For Time:
40 Double-Unders
20 Russian Kettlebell Swings, 32/24kg
10 Pull-Ups
1:00 Rest

Gymnasticals

5 rounds:
2 false grip ring rows, 3s eccentric, top of ring at hip; feet one foot in front of rings
5 GHR in 90 second rest
2 ring push-ups, 3s eccentric, top of ring at mid-shin
5 Bulgarian split squats, each leg, 2×25# in 90 second rest

3×8 seated external rotation, 10#, 4s eccentric/2s bottom hold
1:00 plank between sets

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Sunday 2016.01.17

Level 2
Social Sunday
CrossFit Games Regionals Team 14.7
Male/female pairs move through stations of:
500-meter row, partner completes 125 double-unders
(each)
50 deadlifts, partner holds barbell at the waist
(275 / 185 lb.)
50 toes-to-bars, partner hangs

10:55 with Anne and Stephen.

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