Monday August 31, 2015

A. Mid Thigh Snatch Cluster, Power or Squat, 70% x 1.1.1 x 4 sets, rest as needed.
You can use blocks as well for this from mid thigh position
     - 145#
B. Front Squat, 85% x 4 reps x 5 sets, rest as needed between sets.
     - Still feeling wayy off on these. Did 205 for 4, 225 for 4, 230 for 2(!!), 205 for 4 and 215 for 4

C. Split Jerk, 82% x 1.1.1 Cluster x 2 sets, 85% x 1.1 Cluster x 2 sets, rest as needed.
     - 225 and 235

D. Clean Pull, 100% x 3 reps x 4 sets, rest as needed.
     - 275#

+
E. 6 Rounds of the following:
15 Cal Row
15 Burpees
15 Wall Balls @ 25/16 lbs to Ten Foot Target
     - 16:44. Unbroken on wall balls. Slow but steady through burpees and rowing


+
F.  Complete 7 sets of the following:
Snatch(2 rep) + Overhead Squat(2 reps) @ 65% of Best Snatch, rest 30 seconds between sets.

     - Done with 135#

Exhausting session that took me almost 2 hours. Front Squat is shit right now but Snatch technique is feeling decent. Aerobic capacity also feeling pretty good. Think that the weight loss has cost me some strength.

Saturday August 29,2015

A. Snatch, 70% x 1.1.1, 75% x 1.1, 80% x 1, 70% x 1, 75% x 1, 80% x 1 x 3 sets

     185

B. Clean and Jerk, 70% x 1.1.1, 75% x 1.1, 80% x 1, 70% x 1, 75% x 1, 80% x 1 x 3 sets

225

+

C. AMRAP 22 Minutes of the following:

5 Power Cleans @ 155 lbs

10 Toes to Bar

15 Box jumps Overs @ 24 inches

200 Meter Run

7+14

Friday August 28,2015

A. 3 Position Clean, 60%, 1 rep x 5 sets, rest as needed between sets.

B. Front Squat, 50% x 4 reps x 2 sets, 55% x 3 reps x 3 sets, rest as needed between sets.

+

C. 30 Minutes on the Assault:

Every 5 Minutes get off and complete the following:

10 Wall Balls

5 Strict Pull-Ups

10 Burpees

5 Strict Ring Dips

 

Wednesday August 26,2015

A. 3 Position Snatch, 60% x 1 rep x 5 sets, rest as needed.

     125

B. High Bar Back Squat, 5 reps x 2 sets @ 50%, 60% x 4 reps x 3 sets, rest as needed between sets.

     235

C. Complete the following of Running:

1000 Meters Row @ 80%, rest 4-5 minutes or when heart rate below 100 BPM

+

750 Meter Row @ 85% x 2 sets, rest 3-4 minutes or when heart rate below 110 BPM

+

500 Meter Row x 4 sets, rest 2-3 minutes or when heart rate below 120 BPM

+

250 Meter Row x 6 sets, rest 1 minute or when heart rate below 120 BPM

Tuesday August 25,2015

A. Power Clean(1 rep) + Squat Clean( 1+1 rep) @ 60% x 4 sets, rest as needed.

B. Muscle Snatch, 65% x 5 reps, 70% x 4 reps, 75% x 3 reps x 2 sets

     105

+

C.  50-40-30-20-10 of the following:

Assault Bike Calories

5-4-3-2-1 of the following:

Muscle Ups

Monday August 24, 2015

A. Power Snatch(1 rep) + Squat Snatch( 1+1 reps)  @ 60% of Power Snatch x 4 sets, , rest as needed.
     - 125#
B. Front Squat, 50% x 4 reps x 3 sets, 55% x 4 reps x 2 sets, rest as needed between sets.
     - 155# and 165#
+
C. AMRAP 20 Minutes of the following:
30 Double Unders
15 Ski Erg Cal
10 Burpees
     - 9+ Rounds. Didn't miss a single double under
+
D.  20 Minute Zone 1 Assault

Sunday August 23, 2015

CrossFit Open WOD 11.2

This was a "goat" workout for me in the very first CrossFit Open. I did pretty poorly and I think it was mainly because of the push-ups.

WOD 11.2
15:00 AMRAP of...
9 Deadlift @ 155#
12 Push-Ups (Hand Release)
15 Box Jumps

Score was an even 11 rounds. This was an improvement of more than one complete round. I did slow down on the push-ups the last few rounds and had to take some short breaks but overall moved pretty well throughout.