Hills sprints and more!

Friday 

AM - Clean and Jerk intense + Snatch intense(ish) + DL Speed + Upper CP tester

A. Power Clean and Split Jerk, build to a tough double - 5 sec b/t reps

B. Squat Snatch. Snatch Balance. OHS, 1.1.1 x 3 sets, 5 min - all tough sets, build to your 1st set

C. Deadlift @ 12X1, 2 reps @ 225lb x 12 sets, 1 min - focus on fast pull off floor each rep, follow tempo

D. 5 rounds for time:

5 unbroken Push Jerk @ 185lb

5 unbroken Muscle-ups

Results:

A. built to 250lb - felt solid

B. 185/190/195

C. felt VERY fast

D. 5:07

PM - Lactic Hill runs

5 x 60 sec Hill Sprint @ 97%, 8 min b.t sets

Results:

first 4 were consistent and good, then died on last one - could barely walk back down hammies were on FIRE - felt like 2009 Crossfit Games sandbag hill sprint- HOLY SHIT!

Saturday

AM - CF (CP) tester

For time:

Hang Power Clean @ 225lb - 5,4,3,2,1

Handstand Walk - 25ft,25ft,25ft,25ft,25ft

Results:

t = 4:48

all UB except HS walk - those got hard!

Noon - CF tester (aerobic)

AMRAP in 10 minutes:

50m Run with 65lb Bar Locked out overhead

15 back squats 65lb

Results:

10 rounds + 5 squats

had to drop bar after 6th round, then did one more round before finishing with runs on back, shoulder smoked.  Wanted to keep it continuous. 

PM - Low intensity Rowing int's

5 x Row 1000m @ 75% effort, 2 min b.t sets

Results:

all about 1:53/500m ave pace - felt good, maybe more than 75% but very smooth throughout

Sunday 

AM - MAP sets

10 sets @ 90% effort:

10 C2B Chin-ups

10 Thrusters - 65lb

50 Double Unders

1:30 min b.t sets

Results:

all about 1:10- first 3 sets 65lb, then 4 sets 75lb, then 2 sets at 85lb

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

*Also, include work with some strongman gear - keep it lite

Results:

will complete this afternoon- no strongman equipment today