Saturday 2015.04.25

Deadlift
135×5, 155×5, 175×5, 185×5, 195×3.

Chinese Plank
3 rounds —
70sx25# front
90sx25# back

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Friday 2015.04.24

Paleo Challenge Buy-In

“Helen”
3 rounds for time:
400m run
21 kettlebell swings, 16kg
12 pull-ups

12:58.

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Wednesday 2015.04.22

Competition Class

Front Squat
1×5 for speed
20kg, 30, 40, 50, 60.

Clean
Every 2 mins for 12 mins
15kgx2, 35×2, 40×2, 45×2, 45×2, 50×2, 50×2, 55×2, 55×2, 55×2, 55×2.

Metcon
3 rounds:
7 front squats, 85#
50 double-unders
2 minute row for calories
540, 515, 509m.

Cash Out
30 burpee pull-ups
7:55.

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Tuesday 2015.04.21

7am Olympic Weightlifting

Snatch Balance
25kgx2, 25×2, 25×2, 30×2, 35×2, 40×2, 40×2.
No hips.

Snatch
Technique at 15kg — 2 low hang snatch x 50
Low hang — 15kgx3, 25×3, 30×2, 35×2, 40×2.

Hang Clean + Split Jerk
40kgx2, 45×2, 50×2, 55×2.

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Monday 2015.04.20

Competition Class

3-Position Snatch
(6 x 3-Pos. Sn. (H.hang, mid-thigh,Floor))
35kg, 35, 37, 39, 41, 43, 43, 45.

Back Squat
(5@65-70%,3@75-80%%, 1@85-90%; Rest 2-3min)
60kgx5, 70×3, 75F (Ariel fixed my squat… but this was not a good weight to practice new things on.)

Back Squat
(E2MX12M (6 sets), Back Squat x 5 reps @80%)
60kgx5, 60×5, 60×5, 60×5,

Metcon
5 rounds —
In 90 seconds:
10 front squats, 135/95
AMRAP assault bike calories

20 (2:00), 10 (1:30), 9 (1:30), 9 (1:30), 12 (1:30).
40kg front squats.

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Monday 2015.03.16

Rowing

4x500m row, 1 minute rests

1:47.2
1:51.7
2:00.1
1:59.5

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Saturday 2015.03.14

CrossFit Games Open 15.3

14-minute AMRAP:
7 muscle-ups
50 wall balls
100 double-unders

M 20-lb. ball to 10’
F 14-lb. ball to 9’

Rx — 0

CrossFit Games Open 15.3 Scaled

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

Scaled — 900.

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Friday 2015.03.06

CrossFit Games Open 15.2

For as long as possible:

From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups

Etc., following same pattern

81 reps (10, 10, 10, 10, 12, 12, 12, 5.)

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Tuesday 2015.03.03

Warm Up
3 sets:
5 sots press
4 steps duck walk forward
4 steps duck walk backward

Pistol bottom position work

Strength

EMOM for 10 minutes:
3 snatch, 105/145 [45kg]
ME burpee to 6” target for remainder of minute

30 burpees. Ugh!! This should not have been so hard at 99#!

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Monday 2015.03.02

CrossFit Games Open 15.1

131

CrossFit Games Open 15.1a

150

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