CrossFit Training

Thursday, October 29, 2015

Thursday October 29, 2015

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

- 175#

B. Clean Deadlift(3 reps) + Hang Clean Pull(3 reps) @ 70% x 5 sets, rest 1 minute.

- 195#

C. Front Squat, 55% x 2 reps x 10 sets, rest 30 seconds between sets. Add 40 lbs of chains

- 165#

D. Overhead Squat, work to 85% of best Overhead Squat, then do 3 reps x 3 sets @ 80% of your Overhead Squat today, rest as needed between sets.

- Worked up to 215. Then used 175 for 3

E. AMRAP 12 Minutes of the following:

2 Squat Cleans @ 205 lbs

4 Muscle-Ups

6 Tall Box Jumps @ 30 inches

8 Burpees

- 5 Rounds. All muscle ups unbroken. Squat Cleans miserable!!

Rest 4 Minutes

AMRAP 4 Minutes of the following:

8 Shoulder to Overhead @ 115 lbs

8 Toes thru Rings

- Just shy of 4 rounds

Wednesday October 28, 2015

10 Rounds of ...

10 Cal Row
10 Double KB Swing @ 35#
10 Double KB Clean
10 Double KB Push Press
10 Burpees

24:Something

Monday October 26, 2015

A. Snatch, 90% x 1 rep x 5 sets, rest as needed.

- Utter fuckin failure!!! Did not hot 1 rep at 90% (185#)!!!

B. Clean and Jerk, 90% x 1 rep x 5 sets, rest as needed.

- Total disaster today. Failed at 225# which is well below my Max

C1. Good Morning Barbell( wide stance) x 6-8 reps x 3 sets @ 30-40% of best back squat, rest 1 minute

C2. Strict Chest to Bar Pull-Ups AMRAP 30 Seconds x 3 sets, rest 1 minute.

- 10-11 reps

C3 Russian Kettlebell Siwngs, 12-15 reps x 3 sets, rest 1 minute.

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

Odd Minute: 4-5 Strict Handstand Push-Ups- break up as see fit

Even Minute: 8 Overhead Squats @ 115 lbs

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

Odd Minute: 30 Second Assault

Even Minute: 10 Chest to Bar Pull-Ups

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!!!