Thursday - Back Squat Intense (Low volume) + Oly Intense + Oly Capacity
A. Back Squat @ 20X1, 2-2-2, 5 min - all sets near 95-97% effort
B. Power Snatch Cluster, 1.1.1.1.1 x 2 sets, 5 min
C. Power Snatch Cluster, 1.1.1 x 1 set, 5 min
D. Squat Clean and Split Jerk, 1 rep per min for 10 mins - 225 lb - if you fail, stop
Results:
A. 290/300/305
B. 175lb x 2 sets
C. 190lb
D. complete
notes: love these EMOTM strength wods - very challenging but keep surprising myself that I can complete them! Felt a little sluggish and slow today but happy with performance.
Friday - AM - LEnd 2, PM - "Flow" session - Z1 + skill work + core work
AM
3 sets @ 90-95% effort:
9 muscle-ups
run 100m
15 thrusters - 95lbs
run 100m
25 push-up burpees
Rest 5 x work time
Results:
2:56/3:00/3:05 - all UB kept it at about 90-95% - still smoked me, definitely not primed for these energy systems as they are killing me, but I do feel like the power output is good and happy with that.
Results:
2:56/3:00/3:05 - all UB kept it at about 90-95% - still smoked me, definitely not primed for these energy systems as they are killing me, but I do feel like the power output is good and happy with that.
PM
Run 15 min @ 50% effort
+
Practice necessary skills for CrossFit for 20 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:
both runs complete and felt good - practiced handstand walks, SL squats, did some flow work, and foam rolled.
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