Tuesday, February 21, 2017

2/21/17

Session 1:
A.
Back Squat: Build to heavy single
-then-
3 sets of 5 reps @ 380

  • complete
B.
Every 90s for 10 sets:
1 Clean @ 275
  • complete
C.
3 sets not for time:
20 GHD sit ups
50' UB Handstand walk
  • complete
D.
2 sets of 30 T2B with 11# vest + 1/1# ankle weights
Rest 30-45s
  • complete
Session 2:
A.
For time:
30 Calorie Assault Bike
21 Dumbbell Thrusters (50/35lb.)
15 Muscle-Ups
21 Dumbbell Thrusters (50/35lb.)
30 Calorie Assault Bike

  • Time: 7:41

Monday, February 20, 2017

2/20/17

Session 1:
A.
E3 x 6 sets
Snatch high pull + Snatch Below Knee + Snatch

  • 135-155-175-195-215-35
B.
E2 x 8 sets: Split jerk @ 90-95%
  • 345-345-365-385(f)-345-345(f)-345-345
C.
3 sets of:
1) reverse hyper x 20 reps
2) banded march x 2 minutes
3) Landmine rows x 6 reps @ 2111 (used 70 on bar)
  • complete

Session 2:
For time:
55 Calorie Row
55 Chest-to-Bar Pull-Ups
55 Wall Ball Shots (30/20lb.)
55 Handstand Push-Ups

  • 11:06, those wall balls tore me ups little today - a little slow moving through them. 

2/18/17

Session 1:
“CrossFit Open Event 16.2”
Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 Toes to Bar
50 Double-Unders
*Squat Cleans*

Begin with a 4-minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.

*Squat Clean Reps/Round*
Round 1 – 15 reps (135/85 lbs)
Round 2 – 13 reps (185/115 lbs)
Round 3 – 11 reps (225/145 lbs)
Round 4 – 9 reps (275/175 lbs)
Round 5 – 7 reps (315/205 lbs)

  • score: 6 reps @ 275 clean, 5 rep PR from last year

Session 2:
A.
Five sets of:
Single-Arm Deadlift x 5 reps (Left Arm)
100-Foot Suitcase Carry (Left Arm)
Single-Arm Deadlift x 5 reps (Right Arm)
100-Foot Suitcase Carry (Right Arm)
Rest as needed
  • 106 pound KB
B.
Three sets of:
Chinese Rows x 6 reps @ 2111
Rest as needed
Reverse Snow Angels x 20 reps
(slow and controlled)
Rest as needed
GHD Sit-Ups x 15-20 reps
Rest as needed
  • 32kg kbs
  • 5# plates
  • 20 reps

2/17/17

Session 1:
A.
Build to heavy Front Squat
-then-
3 sets of 5 @ 305

  • 395, complete
B.
3 sets while wearing 11# weight vest 
0-2 Minutes = Row 500/400 Meters
2-3 Minutes = 30 seconds of Strict Handstand Push-Ups
3-4 Minutes = 30 seconds of Kipping Handstand Push-Ups
4-5 Minutes = 1-2 Legless Rope Climb from Seated (15')
Rest 3 minutes

  • row: complete/complete/complete
  • SHSPU: 13-16-17
  • KHSPU: 21-21-22
  • LRC: 1-1-1

Session 2:
A.
Build to heavy Power Snatch

  • 255


B.
For Max Reps:
30 Seconds of Snatches @ 165/125 lbs
30 Seconds of Chest-to-Bar Pull-Ups
Rest 60 seconds
45 Seconds of Snatches @ 135/95 lbs
45 Seconds of Chest-to-Bar Pull-Ups
Rest 60 seconds
60 Seconds of Snatches @ 95/65 lbs
60 Seconds of Chest-to-Bar Pull-Ups 


  • 11/7 - 12/19 - 19/12
C.
For time:
40/30 Calorie Assault Bike
15/9 Muscle-Ups
30/20 Calorie Assault Bike
12/7 Muscle-Ups
20/10 Calorie Assault Bike
9/5 Muscle-Ups

  • 11 minutes and change, did not record due to having to stop and wait on the rings. 

Friday, February 17, 2017

2/16/17

Session 1:
A.
Five rounds, performed @ aerobic effort:
Run 400 Meters
50-Foot Unbroken Handstand Walk
15 Strict Handstand Push-Ups
10 Chest-to-Bar Pull-Ups
5 Bar Muscle-Ups

  • complete, just worked on efficiency here. Wasn't trying to move fast. Run may have been  little shorter than 400m. Went around the block and back. 


B.
3 sets of 25 T2B with 11# vest + Ankle weights (1/1#)
Rest 60s

  • complete

Session 2:
A. 
For time:
30 Dumbbell Clusters (50/35 lbs)

Rest until the running clock reaches 5:00, and then...

  • time: 1:31
B.
Four rounds for time of:
30 Calorie Row
20 Box Jumps (24"/20")
10 Front Racked Reverse Lunges (32/24 kg Kbs)


  • time: 12:52

Wednesday, February 15, 2017

2/15/17

Session 1:
A.
Every 2 minutes, for 4 minutes (2 sets):
Snatch Press from Receiving x 5 reps @ 2111
Immediately followed by...
Every 90 seconds, for 3 minutes (2 sets):
High Hang Snatch x 2 reps @ 50-65%
Immediately followed by...
Every 90 seconds, for 3 minutes (2 sets):
Hang Snatch x 1 rep @ 65-75%
Immediately followed by...
Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep @ 75-85%
Followed by...
Every minute, on the minute, for 8 minutes:
Snatch x 2 reps @ 80%
Note number of successful lifts - 16/16.


B.
Every 90 seconds x 3 sets of each
Station 1 - Romanian Deadlift x 8 reps @ 4011 @ 245#
Station 2 - GHD Hip Extension x 20 reps
Station 3 - Supine Ring Rows x 10 @ 2111
(elevate your feet to a box to get horizontal)

  • complete

C.
E90s x Three sets of each:
station 1: Barbell Hip Thrusts x 10 reps @ 21X1 @ 245#
(upper back on a bench or box, go heavy and drive your hips high)
station 2: Reverse Hypers x 20 reps @ 1010
station 3: GHD Sit-Ups x 20 reps

  • complete


Session 2:
A.
30 minute assault bike at 50-60%

Tuesday, February 14, 2017

2/14/17

Session 1:
A.
Every 90 seconds, for 6 minutes (4 sets):
Power Clean + Jerk @ 50-65%
followed by...
Every 2 minutes, for 8 minutes (4 sets):
Hang Clean + Jerk @ 65-80%
followed by...
For time:
12 Clean & Jerks @ 80% of 1-RM

  • 185-185-205-205
  • 225-245-245-275
  • 5:00 @ 275


B.
6 sets of 5 UB BMU
Rest 60s between sets

  • complete

Session 2:
A.
"CrossFit Games Open 14.4"
Complete as many rounds and repetitions as possible in 14 minutes of:
60 Calories of Rowing
50 Toes to Bar
40 Wall Ball Shots (20/14 lbs to a 10' Target)
30 Power Cleans (135/95 lbs)
20 Muscle-Ups

  • 1 round + 19 cals on the Rower.