CrossFit Training

Thursday, October 29, 2015

Sunday October 25, 2015

A. Mid Thigh Pause Snatch, 65% x 2 reps x 6 sets, rest 1 minute between sets.

- 135

B. Push Jerk touch n go reps, 60%, 2 reps x 6 sets, rest 1 minute between sets.

- 165#. Did push press though

C. Jerk Dips @ 95% of best Jerk, 2 reps x 4 sets, rest 1 minute between sets.

= 265

D. High Bar Back Squat, 85% x 3 reps x 3 sets, rest 1-2 minutes between sets.

- 285#

E. AMRAP 12 Minutes of the following:

40 Double Unders

20 Wall Balls

10 Toes to Bar

- 6 Rounds + 40+20.......Tough!!!

Rest 6 Minutes

On the Minute, Every Minute x 10 Minutes of the following:

8 Burpee Box Jumps @ 24/20 inches

For time...

15 CTB Pull-Ups
50 Double Unders
15 TTB
30 Cal Row
15 CTB Pull-Ups
50 Double Unders
15 TTB
30 Cal Row

Crushed the first half of this, then hit the wall about 8 pull-ups into the second half. Did get through all the dubs unbroken though

5 Rounds of...

Run 400M
10 OHS @ 135

Friday, October 23, 2015

Friday October 23, 2015

A. Snatch, 80%, 1 rep x 5 sets, rest 1 minute.

- 165#.No misses

B. Clean and Jerk, 80%, 1 rep x 5 sets, rest 1 minute.

- 225#

C. Pause High Bar Back Squat, 3 rep max, no more than 5 attempts all together. Keep this low volume, high intensity, 3 second pause in bottom for each rep.

- 265#

D1. Romanian Deadlifts, 70% of best clean, 6 reps x 4 sets, rest 2 minutes.

- 205

D2. AMRAP Muscle-Ups, 30 Seconds x 4 sets, rest 2 minutes.

- Got 7 reps most rounds

E. 4 Sets of the following:

25 Calorie Assault/20 Calorie Assault

10 Strict Handstand Push-Ups

50 Double Unders

10 GHD Sit-Ups

- 15:something. Unbroken on HSPU except for last round 6/2/2

Wednesday October 21, 2015

A. 3 Position Clean(floor, above knee, mid thigh), 65% x 5 sets, rest 1 minute.

- 175#

B. Front Squat Speed, 50%, 2 reps x 10 sets, rest 45 seconds between sets.

- 155#

C. Snatch Balance, work to max for the day, this could be moderate or heavy, depending how you feel, then 75% x 2 reps x 3 sets, rest 1 minute.

- Worked up to 200#. Felt like I had more in me!!

D. 5 Sets of the following:

5 Power Cleans @ 155 lbs/115 lbs

10 Box Jumps @ 30/24 inches

5 Thrusters @ 155/115 lbs

10 Toes to Bar

- About 16 minutes of pure misery!!!

Tuesday October 20,2015

A. Snatch, 80% x 1 rep x 5 sets, rest as needed.

- 165#

B. Clean and Jerk, 80% x 1 rep x 5 sets, rest as needed.

- 215#

C. Hang Snatch Pull, 65% of best Snatch, 65% x 3 reps x 4 sets, rest 1 minute between sets.

- 135

D1. KB Swings Russian Heavy, 15 reps x 3 sets, rest 1 minute.

D2. Strict Handstand Push-Ups Depth Clusters, 2.1.2.1 x 3 sets, rest 1 minute.

- Did these with 3 riser boards

E. Complete the following of:

3 Rope Climbs

Rest 1-2 Minutes and 30 Seconds

2 Legless Rope Climbs

Rest 1-2 Minutes and 30 Seconds

2 Rope Climbs

Rest 1-2 Minutes and 30 Seconds

2 Legless Rope Climbs

Rest 1-2 Minutes and 30 Seconds

3 Rope Climbs

Done!

F. 4 Sets of the following:

35 Second Sled Push 2 45# plates-Max Effort, rest 3 minutes-3 minutes and 30 seconds between sets.

Monday, October 19, 2015

Monday October 19, 2015

A. 3 Position Snatch( floor, above knee, mid thigh), 65% x 5 sets, rest 1 minute between sets.
- 135
B. Push Jerk( 2 reps) + Split Jerk( 1 rep), 65% x 5 sets, rest 1 minute between sets.
- 135
C. High Bar Back Squat, 80% x 5 reps x 5 sets, rest as needed between sets.
- 265
D. GHD Sit-Ups @ 2020, 10 reps x 3 sets, rest 1 minute between sets
+
E. For Time of the following:
27-21-15-9-3 of the following:
Calorie Row
Burpees
- 8:21
+
Rest 5-6 Minutes
+
AMRAP 7 Minutes of the following:
30 Double Unders
8 Kettlebell Swings @ 70/53 lbs
2-3 Muscle-Ups

- Think I got 5 rounds + DU's and Swings from 6th round. Did 3 Bar M/U's the first 2 rounds. After that only 2 per round and did singles. Really struggled with these today. Even the KBS felt tough!

Sunday October 18, 2015

6 sets of EMOM
- Minute 1 = 15 Cal Row
- Minute 2 = 10 Burpees
- Minute 3 = 15 70# Russian Swings
- Minute 4 = 30 Double Unders
- Minute 5 = 10 Box Jumps