1/17

Friday 

AM

AMRAP in 4 mins:

3 Squat Snatch - 95lb

3 Bar Facing Burpees

+

30 min rest

+

AMRAP in 4 mins:

3 Squat Clean - 115lb

3 Bar Facing Burpees

Results:

part 1: 11 rounds

part 2: 12 rounds (maybe 1 burpee shy)

notes: felt pretty good on these, recovered quickly

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:

 only had time to rest 2 hours before runs so ran on track which felt good then foam rolled for 15 min before completing 2nd run

1/16

Thursday - Oly Intense + Back Squat Speed + Oly Stamina

A. Squat Snatch @ 80% effort, 3 reps x 3 sets, 3 min

B. Back Squat @ 20X1, 4 reps @ 75%RM x 5 sets, 3 min - speed through middle

C. OHS @ 155lb, AMRAP x 3 sets, 5 min

Results:

A. 165lb x 4 sets - needed one more set to fix some things

B. 260lb complete - felt really smooth

C. 23/19/14 + f

2/13-2/14

Monday - Oly intense + DL Speed + Oly Stamina

A. Power Clean. Squat Clean, 1.2 x 5 sets, 5 min

B. DL @ 11X1, 2 reps x @ 60%RM x 8 sets, 60 sec

C. Hang Power Clean and Push Jerk, 2 reps @ 185lb per min for 10 mins

Results:

A. 225/235/240x4 sets

B. 240lb complete - worked on holding position in 1st pull

C. complete

Tuesday - AM - LEnd tester, PM - MAP Scenarios

AM

3 rounds for time:

10 Thrusters - 95lb

10 Chest to Bar Chin-ups

10 Push-up Burpees

Results:

t=2:46

notes: felt a lot easier than last week

PM - stretch/roll your feet and calfs pre/during/post session

For time @ high aerobic:

HSPU - 10,8,6,4,2 

Russian KBS - 32kg - 10,10,10,10

Box Jumps - 30" - 10,10,10,10 - step down

+

5 min recovery

+ 

1 mile Run @ high aerobic - subbed 1 mile row

+

5 min recovery

+

For time @ high aerobic:

Muscle-ups - 3,3,3,3,3

Wall Balls - 20# - 15,15,15,15,15

Double Unders - 50,50,50,50,50

+

5 min recovery

+

1 mile Run @ high aerobic- subbed 1 mile row

+

5 min recovery

+

For time @ high aerobic:

Power Snatch (75#) - 7,6,5,4,3,2,1

Ring Dips - 7,7,7,7,7,7,7

Walking Lunges - 20,20,20,20,20,20,20

results:

part 1: 5:28 - I finished with KBS + BJs

1600m row = 6:00

part 2: 8:45 - DUs are awful, I had to break all sets except one and that one set smoked me!

1600m row = 6:01

part 3: 5:56
notes: foot still bugging from running so wanted to give it a couple extra days rest

2/11

Saturday - MAP Multi - 10/5--12/5--15/5

10 minutes of work @ 80-85% aerobic effort:

Row 300m

15 Wall Balls - 20#

15 Box Jumps - 24"

15 Ring Push-ups

--5 min recovery

10 minutes of work @ 80-85% aerobic effort:

Row 300m

15 Right Arm KB Snatch - 24kg

15 GH Sit-ups

15 Left Arm KB Snatch - 24kg

15 Push-ups

Results:

part1: 3 rounds+ 10 pushups

part 2: 2 rounds + 2KB snatch Left arm (finished the set)

notes: felt really good on part 1, a little slower on part 2