3 day training weekend

Friday - AM - Clean intense + Snatch moderate + DL int + UB CP tester, PM - Aerobic Hill Repeats

AM

A. Squat Clean. Front Squat, 1.1 x 5 sets, 4-5 min

B. Squat Snatch @ 185lb, 2 touch n go reps x 5 sets, 2 min

C. Romanian @ 30X0, 2-2-2-2-2, 4-5 min - full effort

D. For time:

20lb Vest Muscle-ups - 5,4,3,2,1

20lb Vest HSPU to 2" depth - 10,8,6,4,2

Results:

A. 235/245/255/260/260 (failed the clean, couldn't get out of hole)

B. complete - felt good and easy

C. 305/305/310/310/315

D. t = 9:13 - was doing singles at end - fell apart

PM

5 min Run on flat @ 50% effort

+

5 x 2 min uphill run @ 90% effort (just below lactic), walk/jog down 3-4 min

+

5 min Run on flat @ 50% effort

Results:

went pretty hard first one and made the rest VERY tough!

Saturday 

Noon

CrossFit Tester - try to include a heavy OH lift in the test (OHS, Jerk)

5 rope climbs 15'

5 Clean and Jerks 185lb

4 RCs

4 C+J 195lb

3 RCs

3 C+J 205lb

2 RCs

2 C+J 215lb

1 RC

1 C+J 225lb

t=6:00

PM - Swimming int's

5 x 1 minute Swim @ high effort/1 min rest

+

10 min rest

+

5 x 1 min Swim @ high effort/1 min rest

+

5-7 min Treading Water tech work

Results: about 65yds each min - best swimming ever felt

Sunday 

AM - MAP sets

7 x @ high aerobic effort: 30 sec Airdyne/30 sec recovery

+

5-7 min

+

5 x @ high aerobic effort: 1 minute Prowler Push @ very load load/1 min rest

+

5-7 min

+

3 x @ high/consistent aerobic effort: 1 minute Bear Crawl wearing 20lb vest/1 minute Walking Lunges wearing 20lb vest/2 min rest

+

5-7 min

+

1 x 1 min KBS - 24kg/1 min Burpees/1 min KBS - 24kg

Results:

AD = jamming!

prowler + 45lb - hurt!

Bear crawl + lunges = complete

KBS= 28/round; burpees = 26

PM - Skill work relative to CF Games + foam rolling/stretching + lite running

Results:

15 foam roll+ 6 min stretch

+

12 min jog

+

5x: 5 yd HS walk, 3 kipping HSPU, 10 Hollow ROcks, 3x KB OHS, 10 sec L-sit

+

12 min jog