Wednesday 2015.01.28

Ladies Night

“Lynne”
5 Rounds for Max Reps of:
Bodyweight Bench Press [105#]
Pull-ups [strict thin blue banded]

81 —
Bench (105#): 11, 11, 11, 11, 11.
Pull-ups (thin blue band): 6, 5, 5, 5, 5.

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Monday 2015.01.26

Super Scaled Gymnasticals

5×4 HSPU negatives
5×4 rope pull-ups
5×4 negative TTB
5x 0:10 L-sit

Strength

Power Clean + Push Jerk — 5×3 @ 80%
15kgx3, 35×3, 45×3, 55×3, 60xF, 55×3, 55×3, 55×3, 55×3.

Shoulder sooooo smoked from super scaled gymnastics. Sad.

Back Squat
1×12 Back Squat @ 60%
Row 1 minute
1×9 Back Squat @ 70%
Row 1 minute
1×6 Back Squat @ 80%
Row 1 minute
1×3 Back Squat @ 85%-90%
Row 1 minute

55kgx12, 65×9, 73×6, 80×3; 11:40; 1000m row.

Evolution

CrossFit Games Open 14.4
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups

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Saturday 2015.01.24

Super Scaled Gymnasticals

Strict TTB as high as possible (aiming for lower dirty south bar)
1×4, 1×5, 1×4, 1×3, 1×3.

Negative strict TTB full ROM
1×3, 1×3.

3x 6 dip negatives, 6 ring rows

Tuck lever practice

Metcon

Power Endurance Cycle
3 rounds —
AMRAP in 3 minutes:
6 strict HSPU DB press 2×30#
6 muscle-ups ring pull-ups
6 front squat 95/135
Rest 2:00

2+3, 2+4, 2.

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Friday 2015.01.23

Strength
Shoulder Press
(5×3, superset with pull-ups)
33#x5, 53×3, 83×3, 88×3, 93×3, 98×3.

Chest-To-Bar Pull-Up
(5×5, superset with press)
kipping chin-up, eccentric pull-up, kipping pull-up, kipping pull-up.

Metcon
“Litvinov-ish”
3 rounds, not for time:
20 heavy kettlebell swings
100m bear crawl

13:30 with 48kg kettlebell.

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Wednesday 2015.01.21

Metcon

2k Row
7:34.4

Deja-“Fran”

Scale as necessary to compete in 3 minutes —
21-15-9 reps for time:
Thrusters
Pull-ups

Rest 3 minutes

Scale as necessary to compete in 3 minutes —
21-15-9 reps for time:
Thrusters
Pull-ups

52; 72 reps.
33#/JP.
Should NOT have rowed that fast.

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Monday 2015.01.19

Strength

Clean & Jerk

83, 103, 113, 123, 133, 138, 143, 148FJ (all PC/SJ)

Starting @60% of above, increase by 10#/20# each set until a miss —
1 clean, 1 hang clean, 1 jerk

88, 98, 108, 118, 128, 138 (PC/F)

Back Squat Deadlift

1×12 Back Squat Deadlift @ 60%
Row 1 minute
1×9 Back Squat Deadlift @ 70%
Row 1 minute
1×6 Back Squat Deadlift @ 80%
Row 1 minute
1×3 Back Squat Deadlift @ 85%-90%
Row 1 minute

135×12, 155×9, 180×6, 190×3. 1025m.

Evolution

EMOM for 10 mins
8 5 burpees over rower
100 cal row

Did 8 the first round… then not so much.

Cash Out
ME UB Muscle-ups

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Sunday 2015.01.18

CF Level 2

Clean & Jerk

5×2

83×2, 103×2, 113×2, 123×2, 133×2, 138×2, 143×2, 148×1/F, 148×2.

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Saturday 2015.01.17

CF Level 2

Team Metcon
For time:
30 snatches, 115/75
30 burpee box jump overs
60 toes to bar
30 burpee box jump overs
30 snatches, 115/75
With partner

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Wednesday 2015.01.14

Warm-up

3 Slow Rounds:
25 Double Unders
10 Pull-ups
10 Pistols

Weightlifting

Clean
4×4@85% of 1 RM C&J, Drop & Reset each rep

15kgx4, 35×4, 45×4, 55×4, 60×4, 60×4, 60×4, 60×4 (mostly deep-ish-but-not-below-parallel power cleans)

Metcon

For time:
80 Wallballs 20/14lbs
60 Calorie Row
40 CTB Pull-ups
20 Squat Clean and Jerk 145/115lbs

DNF at 20 mins; 7 C&J in.

Metcon

2 min AMRAP x4
10 Toes to Bar GHD Sit-Ups
10 KB Swings 70/53lbs
Rest 1 Minute

1+10, 1+8, 1+5, 1+5.

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Monday 2015.01.12

Ariel’s Torture Chamber

Warm-up
50 Bar Facing Burpees
Nice comfortable pace for the 50 reps, if it feels good after 30 then turn it up.

Slow

1 Snatch Pull + 2 Below The Knee Squat Snatches (4 sets: 65%, 70%, 75%, 80%, of 1-RM Snatch)

15kg, 35, 40, 43, 46, 49.
Not full squat (more like half — knee still kind of explode-y)

Snatch Balance (4 Sets to Find a 3RM)

20kgx3, 40×3, 50×3, 55×1/F, 55×3.
Also not full squat.

Metcon
Four sets for max reps of:
30 sec of Power Cleans @ 60% of 1RM Clean
Rest 90 seconds

12/13/13/13 – 51 @45kg

Metcon
Every minute, on the minute, for 10 minutes:
Odd Minutes – 20 Wall Ball Shots — half squat 14# to 10′
Even Minutes – 10 5 Chest-to-Bar Pull-Ups — let’s say attempts since I missed my chest on about 2/5 every round.

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