A. Strict Handstand Push-Up, Regionals Standard, 35 strict handstand push-ups for time, we have tested before, but not at regional standard, so new testing policy., then switched to sets of 3 every :30 then sets of 2 every :30. Did the last 5 reps as singles every :15.
- 7:44. Did sets of 4 on the minute
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Rest Good Amount of Time to let Upper Body Rest A Bit
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B. Power Snatch, build to heavy single or as heavy as possible for the day.
- Hit 185# then didn't go any higher. Not the world's prettiest lift!!
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Rest 8 Minutes
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C. 30 Reps for time @ 85% of your Power Snatch Above
4:54 @ 155#
Tuesday, July 21, 2015
Monday, July 20, 2015
Monday July 20, 2015
A. Front Squat, build to heavy single or as heavy as possible for the day.
265#, Failed at 295. Just didn't mentally commit to it. Dropped down and gave up way too easily before fighting to get out of the hole.
B. Strict Pull-Up, 35 reps for time, and make note of first set of how many unbroken.
- 1:55
C. Snatch Push Press, behind neck, work to a heavy single.
- 215# (easy), failed at 225 because I bonked the back of my head with the bar!!
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10 Sets of the following:
30 Seconds of Airdyne
Rest 30 Seconds
30 Seconds of Burpees
Rest 30 Seconds
30 Seconds of Row
Rest 30 Seconds
265#, Failed at 295. Just didn't mentally commit to it. Dropped down and gave up way too easily before fighting to get out of the hole.
B. Strict Pull-Up, 35 reps for time, and make note of first set of how many unbroken.
- 1:55
C. Snatch Push Press, behind neck, work to a heavy single.
- 215# (easy), failed at 225 because I bonked the back of my head with the bar!!
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10 Sets of the following:
30 Seconds of Airdyne
Rest 30 Seconds
30 Seconds of Burpees
Rest 30 Seconds
30 Seconds of Row
Rest 30 Seconds
Sunday July 19, 2015
With Serena
6 Rounds of
2 Hill Sprints
10 burpees
50 Double Unders
Unbroken on the dubs!
6 Rounds of
2 Hill Sprints
10 burpees
50 Double Unders
Unbroken on the dubs!
Saturday July 18, 2015
At Offshore CrossFit
Partner WOD
AMRAP 10:00 of
100 Jumping Lunge
50 Partner Situps
25 Partner Jump Over Burpees
Partner WOD
AMRAP 10:00 of
100 Jumping Lunge
50 Partner Situps
25 Partner Jump Over Burpees
Friday July 17, 2015
Strength & Skill
Push Jerk 3-3-3-3-3
- Worked up to 225
WOD
4 rounds for time
3 power snatches 135/95 lbs
4 OH squats
5 front squats
6 deadlifts
Time: 3:45. Dropped the bar between OHS and Front Squats
Push Jerk 3-3-3-3-3
- Worked up to 225
WOD
4 rounds for time
3 power snatches 135/95 lbs
4 OH squats
5 front squats
6 deadlifts
Time: 3:45. Dropped the bar between OHS and Front Squats
Wednesday July 15, 2015
A. Front Squat of the following:
75% x 1 x 2 sets = 215
80% x 1 x 1 set = 235
85% 1 x 1 set = 245
B. Snatch Push Press, 90% of best snatch, 2-3 reps x 4 sets, rest as needed between sets.
C. Snatch Pull, 90% 2 reps x 3 sets, rest as needed between sets.
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D. Every 2 Minutes for 16 minutes complete the following:
3 Muscle-Ups
5 Overhead Squats @ 135/95 lbs
7 Box Jumps @ 30/24 inches
75% x 1 x 2 sets = 215
80% x 1 x 1 set = 235
85% 1 x 1 set = 245
B. Snatch Push Press, 90% of best snatch, 2-3 reps x 4 sets, rest as needed between sets.
C. Snatch Pull, 90% 2 reps x 3 sets, rest as needed between sets.
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D. Every 2 Minutes for 16 minutes complete the following:
3 Muscle-Ups
5 Overhead Squats @ 135/95 lbs
7 Box Jumps @ 30/24 inches
Tuesday, July 14, 2015
Tuesday July 15, 2015
A. 3 Sets of the following:
A1. 10 Butterfly Pull-Ups
A2. 30 Double Unders
A3. 12 Toes to Bar Unbroken Kipping, rest as needed between sets.
A4. Hollow Holds, 35 seconds, rest as needed between sets. I love
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B. Muscle Snatch, 90% of best muscle snatch cluster, 1.1 x 3 sets, rest as needed.
- 125#
C. Power Snatch, 70%, 1 rep x 3 sets, rest as needed.
- Worked up to 165
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D. 1 Set of the following: Snatch of the following
A. Max Reps in 50 Seconds @ 145/95 lbs
- 11 reps
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Rest 90 Seconds + Change Plates
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B. Max Reps in 40 Seconds @ 155/100 lbs
- 6 reps
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Rest 90 Seconds + Change Plate
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Max Reps in 30 Seconds @ 165/105 lbs
- 4 reps
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Rest 90 Seconds + Change Plates
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Max Reps in 20 Seconds @ 185/115 lbs
- 1 rep (PR!!!)
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