1/5-1/7

Thursday

A. Back Squat @ 20X1, 3-3-3, 5 min - all sets near 95-97% effort

B. Clean and Jerk Cluster, 1.1.1 x 4 sets, 5 min

C. Squat Snatch @ 175lb, 1 rep every 30 sec for 10 mins - make every rep

Results:

A. 275/285/285

B. 205/215/215/225

C. complete - got very difficult half way through - had to really focus

Friday

AM

4 sets @ 90-95% effort:

21 thrusters - 75lb

15 kbs - 32kg

Row 300m

Rest 5 x work time

Results:

2:20/2:12/2:14/2:15 - last two sets burned - very hard but felt pretty good

PM

Run 15 min @ 50% effort

+

Practice necessary skills for CrossFit for 15 min - handstand work, pistols, wall climbs, ring hspu, muscle-up ring hspu, turkish get-ups, etc. - keep intensity and volume low

+

Run 15 min @ 50% effort

Results:

complete - practiced walk climbs/SL squats/MU to HSPUs/HS Holds

Saturday

7 min of aerobic work @ 85% capacity:

3 muscle-ups

run 200m

--5 min recovery

7 min @ 85%:

7 ring dips

7 box jumps - 40"

--5 min recovery

7 min @ 85%:

6 chin-ups

6 wall balls - 20#

15 double unders

Results:

1) 6 rounds + 85m - MUs easy, need to pick up run

2) 9 rounds + 7 + 4 - everything felt good

3) 9 rounds + 6 + 6 - a lot of breaks on DUs, needs improvement under fatigue