AM:
Back squats 95, 135, 170, 185 & 200x5, 225x3, 240x2, 250x2
PM:
3 High block cleans+1 split jerk 95,115,135,155,175
EMOM for 10:00
3 bar muscle ups an AMRAP double unders in whatever time is left
271 total
20120626
20120625
20120622
Friday before the market
1) 5x3 split jerk from blocks
155, 175, 175
2A) dynamic banded deadlift 10x2 @195lbs+ rest :90
2B) 5x5 split press after every two sets of 2A @95lbs
155, 175, 175
2A) dynamic banded deadlift 10x2 @195lbs+ rest :90
2B) 5x5 split press after every two sets of 2A @95lbs
20120620
Hang and pull
Mobility: calves and vmo
Warm Up: 1K row
BBG:
A) 8x2 high hang snatch
B) 8x1 three position pause snatch grip deadlift
Worked up A from 75-155 and B from 135-225
Warm Up: 1K row
BBG:
A) 8x2 high hang snatch
B) 8x1 three position pause snatch grip deadlift
Worked up A from 75-155 and B from 135-225
19 June
Made my way in, mobilized fairly well and did this:
Back squat: 3x5@ 210,2x5@ 225
Push press 5@135, 5@155, fld5@170 on 1, 5@160
Then 3 rds, for time:
50' farmers walk w/200lbs
25 burpees
5:13
Back squat: 3x5@ 210,2x5@ 225
Push press 5@135, 5@155, fld5@170 on 1, 5@160
Then 3 rds, for time:
50' farmers walk w/200lbs
25 burpees
5:13
20120618
18 June
Four rounds for total working time:
50 double unders
10 push jerks (135)
Rest :30
12 CTBPU
1:00 rest
11:30 total work time
50 double unders
10 push jerks (135)
Rest :30
12 CTBPU
1:00 rest
11:30 total work time
20120616
June 16th
So how am I doing so far? Tomorrow is my first fathers day as a dad. Amazing.
This AM:
Warm up was weak sauce, need to prepare myself better.
Snatch from high blocks 7x1, heavy
Worked up to 145.
Clean from High blocks 7x1, heavy
Worked up to 185, but failed many.
Blocks were too damn high.
This AM:
Warm up was weak sauce, need to prepare myself better.
Snatch from high blocks 7x1, heavy
Worked up to 145.
Clean from High blocks 7x1, heavy
Worked up to 185, but failed many.
Blocks were too damn high.
Two a day
This AM:
Outlaw BBG & Strength:
1) 7x2 split jerks from blocks, 65-205, missed last lockout.
2a) 10x2 dynamic Effort DL, 50% 1RM + 20% in bands :60 rest
2b) 5x2 Seated DB presses @45lb
This PM:
3:00 max 95lb hang power clean
3:00 max HSPU
3:00 max sit ups
3:00 max 53lb KB swing
500 m row
2100
Outlaw BBG & Strength:
1) 7x2 split jerks from blocks, 65-205, missed last lockout.
2a) 10x2 dynamic Effort DL, 50% 1RM + 20% in bands :60 rest
2b) 5x2 Seated DB presses @45lb
This PM:
3:00 max 95lb hang power clean
3:00 max HSPU
3:00 max sit ups
3:00 max 53lb KB swing
500 m row
2100
20120615
Active rest
Played around to warm up, then:
AMRAP12
15 push press @75
15 Russian swings @53
Down and back farmers carry w/70 DBs
7rds &9 push presses
AMRAP12
15 push press @75
15 Russian swings @53
Down and back farmers carry w/70 DBs
7rds &9 push presses
20120613
June 12
2 Clean and 2 split jerk from blocks mid thigh:
95, 115, 135, 150, 165, 185, 195, 200fL
Back Squats:
5@155,3@185,3@195,3@205,3@215
95, 115, 135, 150, 165, 185, 195, 200fL
Back Squats:
5@155,3@185,3@195,3@205,3@215
20120612
New gym
Today was the first WOD in the new Monterey location. 8am. Harsh but necessitated by parenthood. Parenthood is amazing by the way.
1.Snatch from blocks:
7x3@65,85,105,120,135,145,150
2a. Snatch high pull 2x2@135
2b. Drop snatch 2x2@80
Had to bolt before strength or conditioning, but still a good day.
1.Snatch from blocks:
7x3@65,85,105,120,135,145,150
2a. Snatch high pull 2x2@135
2b. Drop snatch 2x2@80
Had to bolt before strength or conditioning, but still a good day.
20120610
PR and Hope
Friday:
Snatched 173.5 for a 3.5lb PR.
C&J up to 205, dumped 211 on my knee.
Saturday:
CrossFit for Hope
230 w/chest to ring pull ups
Snatched 173.5 for a 3.5lb PR.
C&J up to 205, dumped 211 on my knee.
Saturday:
CrossFit for Hope
230 w/chest to ring pull ups
20120601
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At the old HQ, CrossFit MECCA in 2007