Thursday March 31, 2016

A. Snatch Balance
     - Worked up to heavy single - 195#. Felt good
     - EMOM for 10:00 @ 165#

B. 3 Sec. Pause Overhead Squat, 5 sets x 2 reps
     - 175# all sets

C. Power Snatch + Hang Squat Snatch
     - 10 sets. Worked up to 135#

D. 2 sets of
     20 Pull-ups
     30 Push-Ups
     40 Sit-ups
     50 Squats

Pull-ups unbroken first round then 10-10 second round. Butterfly pull-up technique was weak today

Wednesday March 30, 2016

5 Rounds
400M Run
20 DB Snatch @ 45#
15 Burpees

Monday March 28, 2016

10 Rounds of

15 Cal Assault Bike

15 Box Jumps

15 70# KB Swing - Russian

24 minutes. Did this as a recovery piece and stayed at aerobic pace

Sunday March 27, 2016

Crossfit Open Workout 16.5

21-18-15-12-9-6-3

Thrusters @ 95#
Bar Facing Burpees

Time: 12:11. Big improvement from 2014 (15:13). Pacing made a huge difference. But round of 12 was as miserable as I remembered!! I feel like that round is really the heart of the workout. Another big factor is what pace you're able to maintain on the burpees. The thrusters are actually the "easy" part of the WOD if you know how to break them up!!

Splits

Rd. 1: 9-7-5
2: 8-6-4
3: 8-7
4: 6-6
5: 9
6:6
7:3

Saturday March 26, 2016

5 Rounds for time

400M Run
15 Bar facing Burpees
15 Sit ups
15 70# KB Swings

About 16 mins or so

Friday March 25, 2016

Did 30 min. AMRAP at work just to get a sweat on....

30:00

30 Cal Row
15 Box Jumps
30 Double Unders
15 Push-Ups
400M Run
15 KB Swings

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