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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Friday 2015.02.28

CrossFit Games Open 15.1

125

CrossFit Games Open 15.1a

145

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Tuesday 2015.02.24

Strength

EMOM for 10 minutes:
3 cleans 95/135
ME double unders remainder of minute

250 double unders

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Monday 2015.02.23

7 mins of burpees (no target)

84. Fuck me I’m out of shape.

3 sets
5 ring dip negatives
5 ring pull-ups

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Saturday 2015.02.21

Jess “Rest Day” Workout
5 rounds:
20 calorie assault bike
20 GHD sit-up

21-ish mins.

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Thursday 2015.02.19

Level 2 Metcon
5 rounds for time:
30′ farmers carry, half body weight
10 double KB front squats
10 double KB swings
10 chest-to-bar pull-ups
10 plyo push-ups

22:30. 2x24kg carry; 2x16kg squat/swing.

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Wednesday 2015.02.18

Warm-Up

Supposed-to-be-5-but-really-2.5 rounds:
10 OHS, 33#
35 double-unders

Strength

Every 2 minutes for 8 minutes (4 sets)
6 squat cleans, 45kg

Metcon

3 rounds for time:
20 overhead squats, 83#
20 box jumps
20 kettlebell swings, 24kg
20 C2B pull-ups

23:06

AMRAP in 10 Minutes:
5 Deadlift 225/155lbs
10 Lateral Bar Burpees
Rest 30 Seconds what you worked

6 rounds.

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Saturday 2015.02.14

Super Scaled Gymnasticals

HSPU
to 2 abmats
5 sets 3 strict + 3 kipping
Rest 2 minutes

Handstand Walk
Practice

Abz
5 sets:
5 strict TTB negatives
2 mini around the worlds each direction
10 second l-sit hold

Strength

Squat Snatch (1RM in 10 minutes, rest 2 minutes)
Clean and Jerk (1RM in 10 minutes, rest 2 minutes)

For time:
1×12 push jerk @ 60%
1 minute 10m sprint
1×9 push jerk @ 70%
1 minute airdyne burpees
1×6 push jerk @ 80%
1 minute row sprint
1×3 push jerk @ 85%-90%
1 minute double unders burpees

95×12, 105×9, 115×6, 125×3
10/10/10/10 sprints/burpees

Evolution

Power Endurance Cycle

5 3 rounds —
AMRAP in 3 minutes:
6 push press, 95/135 (2 rds Rx, 1 round with 1-arm DB PP 30#)
6 burpee over bar
6 box jumps, 24/30
Rest 2:00

1+14, 1+9 (tweaked something in right shoulder on 3rd PP), 2+3.

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Thursday 2015.02.12

5K Row
20:57.8

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