Friday
AM - Clean intense + Snatch moderate + DL int + Press intense + Depth HSPU volume
A. Push Jerk, build to heavy single
B. Power Clean Cluster, 1.1.1 x 3 sets, 4 min - full effort
C. Hang Power Snatch @ 155lb, 5 fast reps x 5 sets, 3 min
D. Romanian Deadlift @ 30X0, 2-2-2-2-2, 3 min - 90-95% effort per set
E. HSPU to extra depth, 3 tough reps per min for 10 mins
Results:
A. 235/245/260/270/ 280f
B. 245/250/255
C. complete
D. 265/275/275/285/295
E. Complete
PM - hill sprints - varied
5 x 30 sec Hill Sprint @ 95-97% effort, 5 min b/t - wear a 20lb vest
+
3 x 3 min consistent uphill grind @ high aerobic effort/4-5 min jog back down - not wearing a vest
Results:
tough with vest - slowed the last couple
3 min felt good and consistent
Saturday - Noon - CF tester
with Khalipa at Norcal Crossfit
warmup:
1 min on each rotating x 3 sets
yoke walk
20' rope climb
back lever
freestanding HSPU
+
20 min alternating every minute:
205lb front squat from ground- last 4 sets = 215/220/225/230
12 CTB pullups
+
7 min amrap
10 wallballs
10 KBS 70lb
farmers carry 70lb KB/hand 30 yards
Results:
just shy of 6 full rounds
PM - Swimming
10 min Swim tech work
+
7-10 min Swim while carrying/pulling object, work/rest as you feel
+
7-10 min treading water tech work
Results:
20 min swim tech work - didn't have anything to drag
+
7 min tread water hands out of water practice
Sunday - AM - low intensity MAP,
AM
12 x 1 min Row @ 50%/1 min Row @ 80%
+
5 min
+
12 x 1 min Row @ 50%/1 min Row @ 80%
Results:
complete - ave/500m = 2:06.5/2:06
PM - Skill work relative to CF Games + foam rolling/stretching + lite running
Results:
20 min foam roll
+
10 min jog
+
5 rds:
3-4 kipping HSPU
7-10 yd HS walk
10 sec L-sit
10 Hollow rocks
+
10 min jog
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