Thursday March 24, 2016

A. 2 Position Snatch(Mid thigh/Above Knee), 1 rep x 6 sets, rest as needed between sets.
     - Worked to 135#
B. Clean and Jerk Cluster, 1.1 x 4 sets, rest as needed between sets.
Percentages go by feeling on how you feel for the day
     - 205#
+
C. 3 Rounds for time of the following:
15 Kipping Handstand Push-Ups
Row 400 Meters
15 Box Jumps
Row 400 Meters
     - First set of HSPU unbroken. After that did 8-4-3

Tuesday March 22, 2016

A. Front Squat, work to a heavy set of 2 with 40 lbs of chains, rest as needed between sets.
      - Worked up to 255# (including chains)
B. Power Clean Touch N Go Repetitions, 3 reps @ 65% x 6 sets, rest 45 seconds between sets.
     - 185#
C. Power Snatch, on the minute, every minute x 8 minutes, 2 reps @ 65%.
     - 125#
+
D. Complete the following for time of:
15 Shoulder to Overhead @ 115/75 lbs
30 Cal Row
100 Double Unders
30 Cal Row
15 Shoulder to Overhead @ 115/75 lbs
      - 5:14. Did pretty well on this. STO's were unbroken and Double Unders were virtually unbroken. Had one brief miss at 19 reps. Rows were at about 1300/1400 pace.

Monday March 21, 2016

Crossfit Open Workout 16.4

AMRAP 13:00 of...

55 Deadlift @ 225
55 Wall  Balls @ 20#
55 Cal Row
55 HSPU

Score: 196 Reps (31 HSPU)

I actually crushed the first part of this workout. D/L took a bit longer than anticipated as I started out with sets of 11 and then quickly fell off to 5's and 3's. Did the WB's unbroken which I was psyched about and also rowed at a decent pace. Got off the rower with about 5:30 left. Still not enough time to get through 55 HSPU's. These got tough pretty quick as I knew they would. Overall a decent effort though that I feel good about.

Friday March 18, 2016

20:00 AMRAP

20 Row Cals
15 Box Jumps
10 Double KB Snatch @ 35#
400M Run

One run shy of 5 rounds

Thursday March 17, 2016

A. 10 Minutes of
     Odd Minute - :30 Assault
     Even Minute - 3 Bar Muscle Ups
     - No misses on muscle ups. Form improved as I started to kick my legs up higher to bar before pulling.

B. 10 Minutes of....
     Odd Minute - 50 Double Unders
     Even Minute - 8 HSPU

C. 10 Minutes of...
     Odd Minute - :30 Ski Erg
     Even Minute - 10 Toes to Bar

Tuesday March 15, 2016

A. Front Squat Cluster, 1.1 @ 85% x 4 sets or Hip Thrusts Heavy, 5 reps x 4 sets, rest as needed between sets.
     - 245#
B1. Russian Heavy KBS, 12-15 reps x 4 sets, rest 1 minute between sets.
B2. Weighted Pronated Pull-Up Cluster, 1.1.1 x 4 sets, rest 1 minute between sets.
     - 53#
+
C. 5 Sets of the following @ Moderate Effort:
50 Double Unders
25 Cal Row
15 Calorie Bike Assault
8 Thrusters @ 95/65 lbs
Rest 1 Minute between set

Monday March 14, 2016

A. Hang Snatch Pull(1 rep) + Hang Squat Snatch(1 rep), work to weight you feel comfortable, heavy or moderate, 12-15 minute time limit.
     - Kept to moderate weight- 135#
B. Overhead Squat, work to heavy set of 3, not a lot of sets, less volume.
     - 205#
+
C. 5 Sets of 7 Kipping Handstand Push-Ups
+
D. 3 Rounds of the following:
4 Muscle-Ups
15 Burpees
5 Power Snatches @ 125/85 lbs
15 Box Jumps @ 24/20 inches
     - 8:13. All unbroken on muscle ups