28
Feb
Wed Mar 1st and Thurs Mar 2nd
Wednesday Oly
Snatch – 1 rep max
Clean & jerk – 1 rep max
Thursday CrossFit
Strength
Back Squat
10 – 8 – 6 – 4
WOD
Complete as many rounds and reps as possible in 7 minutes of:
10 overhead squat
3 bar muscle-ups
Men use 95 lb.
Women use 65 lb.
Post rounds/reps completed to comments.
Snatched to 135
Did yesterday:
Deads – 54
Hpc – 48
Squat – 37
Press – 83
Women’s rx cause oops I don’t read good. Still super crappy
Snatch 1RM
up to 95# (gettin’ closer to triple digits again, phew)
Clean + Jerk 1RM
up to 110#
yeah girl…..
Reverse Hypers: 4×10 (with 25’s)
4 sets of 10 back extensions / 15 GHD’s w/ 10# plate (mixed in a few muscle ups on the rings as well)
1 minute on / 30 seconds off for 5 rounds on the assault bike (60 cals).
OG
10′ EMOM – (2 ring dips)
This felt really hard but slowly improving…did 2 in a row once cuz Matt made me. pr! 🙂
Handstand holds/walking practice
The mental game is real -_-
Snatch: got up to 62lb but then did a funky thing with the shoulder so i stopped and did GHD situps and worked on pull-ups. Sooooo close to a pull up
I know you’ve been working on them every chance you get. That’s great, keep it at.
Posting for Sol
5 rounds for time:
800 meter run
20 GHD sit-ups
20 hip extension
– 46:45
17.1…because Matt said so.
144
14:53 tie breaker
21-15-9
2×50# db thrusters
Burpees
8:07
Plank and superman things to get my back healthy.
Open Gym
recovery day oly work:
10min EMOM 1 Snatch – 85# across
10min EMOM 1 Clean + 2 Jerk – 95# across
Snatch practice @65
Clean + Jerk 1 rep max @105
Thursday WOD
Back Squat – 10 @85, 8 @95, 6 @105, 4 @115
AMRAP 4+1
*OH squat @ 45
*Ring rows
15 min Emom
Min 1- 40 dubs
Min 2- 5 power cleans 185#
Min 3- 10 C2B
10 min Emom
Even min – 3 tng power snatches 145#
Odd min – 10 hspu
Cash 3 rounds NFT
15 ghd situps
10 back extension
Skillz day
4 sets of 50 dubs, rest one minute in between: 50, 13-42 (tried to just get that 50 unbroken), 50, 43-7
5 mins HSPUs: 33
C2B cycling practice, got a few doubles, but just not working well for me.
10 min AMRAP created by Matt for some targeted work:
4 C+J @105 (power cleans and mostly push jerks, a few split jerks)
8 T2B
12 Pistols
Score: 4+8
Open Gym: 2/26/17 WOD scaled to 95# 18:42
JCash back in the crib!
15 min Emom
Min 1- 40 dubs
37 each RD unbroken
Min 2- 5 power cleans 105
Min 3- 10 T2B all cycled
10 min Emom
Even min – 3 power snatches 75#
Odd min – 3 hspu
Cash 3 rounds NFT
15 ghd situps
10 back extension (this sucked)
15 min Emom
Min 1- 20 dubs
Min 2- 5 power cleans 105
Min 3- 7 T2B – didnt drop from the bar!
10 min Emom
Even min – 2 power snatches 83 – meant to do 73 but didn’t realize until round 2 that it was heavier ????????♀️
Odd min – 2 HSPU – got through 3 rounds, then did singles
Cash 3 rounds NFT
10 back extension
????????
Sundays Wod:
60 abmat sit ups
21 Thruster @65#
45 abmat sit ups
15 Thruster
30 abmat sit ups
9 Thruster
9:29
Morning struggle: snatch up to 145, c&j up to 215- 3 failed jerks at 225- body feeling roughed up
Pm fun: handstand walk progression then practice.. a few triple unders, a few lashings
Oly with Melanie
Snatches 83 93 103 108×2 113(f X 2)
Clean and jerks
Worked up to 123 with power cleans
8 reps back squat @ #135
(10 reps #125, 8 reps #135, 6 reps #145, 4 reps #150)
6 rounds @ #45 w/ring rows
225-245-275-315
5 rounds – 10 OHS, 5 HSPU
Thunder out!
Oh hi! ????
245(10)-275(8)-305(6)-345(4)
Metcon: 5 rnds with pull-ups
185×10
205×8
225×6
235×4
4+1 rx
Couldn’t hang onto the ohs. Would like to redo this one in the pm with some food in me
Interesting rep scheme.
185, 210, 230, 275. Failed on rep 4 of 275.
Metcon 3+ 3 ohs rx. Scales bar muscle ups. (5 assisted band my practice and 5 strict pull ups.
Back Squats
95×10 | 110×8 | 125×6 | 145×4
(felt light, should have gone heavier)
Metcon
6+8
OHS @55, ring rows
BS:
185(10) – 205(8) – 225(6) – 235(1) – I had nothing left / wussed out on the last set
WOD:
4+10 rx’d (OHS felt great. Got the first 3 MU’s unbroken, then it was 2/1 each time).
Big 6am today!
BS: 225-245-265-285
Metcon: 6+11 rx
Soccer because constantly varied
BS: 130,135,145,155
These felt great!
Metcon: 4 rounds w/c2b, 65#
ohs – unbroken, nice and low each rep 🙂
Lots of staring at the pull-up bar…not recommended.
BACKSQUAT: 115-125-135-145
5 ROUNDS 10 overhead squat AND 3 bar muscle-ups @ 45
BS: 125-136-145-155
Metcon: 5 rounds
[email protected]#
3 pull ups
Took it easy on BS, should have been a rest day.
2+10 rx but some OHS were questionable, had to fight for them.
I want to see you go for max bar MU’s one day! That would be fun to watch.
Forgot to blog yest
Wed:
Tuesdays WOD
then Oly
Snatch up to 93lbs
C&J up to 113lbs
Thurs
Squat: 125(10)-130(8)-135(6)-140(4)
metcon: 4+11 w/ 3 pull-ups
BS 185-195-195-215
4+2 @ 75
Fish Game 1530 pts (PR)
BS 215-225-245-255
Metcon 7 Rx
BS 110-135-145-165
Metcon: 5 Rds #65 C2B
ZERO MUSCLE-UP but good practice today. 🙁 let’s hope muscle-up does not SHOW up tonight for 17.2!
Yoke fun
117-127-137-147-157(4 for fun!!!)
3×20
Ghd and hip extensions
Yoke fun
117-127-137-147-157(4 for fun!!!)
3×20
Ghd and hip extensions
BS: 83, 88, 93, 98
Metcon: 5+7 @33lbs with ring rows
BS: 83, 88, 93, 98
Metcon: 5+7 @33lbs with ring rows
BS – 175(10)-185(8)-195(6)-205(4)
Metcon – 6rx
BS – 175(10)-185(8)-195(6)-205(4)
Metcon – 6rx
BS 133-143-148-153
5 – sub 6 ring rows
BS 133-143-148-153
5 – sub 6 ring rows
BS: 125(10)-145(8)-165(6)-175(4)
started too light, but everything was tough after pistols yesterday
Metcon: 6+10 with C2B and 63#
who’s going to get their first bar muscle up this weekend??
BS-
83(10) 103(8) 113(6) 123(4)
4+10
53#
Pull ups
BS-
83(10) 103(8) 113(6) 123(4)
4+10
53#
Pull ups
BS: 225-245-255-275
3+11 75# PullUps
BS: 225-245-255-275
3+11 75# PullUps
BS: 125(10)-135(8)-140(6)-145(4)
Metcon: 5 rx
BS 93 (10 reps) 103 (8) 113 (6) 123 (4)
AMRAP 6 rounds 43# 6 ring rows
BS 93 (10 reps) 103 (8) 113 (6) 123 (4)
AMRAP 6 rounds 43# 6 ring rows
BS 133(10-138(8)-143(6)-148(4)
Metcon: 4 @65 and pull-ups
BS 133(10-138(8)-143(6)-148(4)
Metcon: 4 @65 and pull-ups
I was confused when Matt told me to do lunges and did light BS
53-63-73-83 nothing felt that great
8+10 PVC and 5 ring rows per round
Back stretching
I was confused when Matt told me to do lunges and did light BS
53-63-73-83 nothing felt that great
8+10 PVC and 5 ring rows per round
Back stretching
BS – 75-85-95-105
Metcon – 5+14 @45, ring rows
BS – 75-85-95-105
Metcon – 5+14 @45, ring rows
10min assbike – easy nose breathing pace – set a parasympathetic tone
+
90/90 breathing w/ hip lift for 20/30 breaths – same tone
+
3sets
Deadbugs: 6 reps/side slow& controlled, focus on lower back staying pressed into floor
Prone Single Arm Pec stretch: arm extended at 45 degrees – 1min/side
Single Arm KB bottom FS hold: 10 deep breaths/side
+
3sets
A1. Single Arm BTN Barbell Press: 6reps/side @ 3212 tempo
rest1min *** need more rest for pullups to look ok
A2. Single Arm Supinated ring pullups: 4reps/side (opposite arm assists with ring extended laterally)
rest1min
+
3sets
B1. Arms OH Duck Walk: 25′
Rest1min
B2. Bottom OHS Hold w/ barbell: 10 deep breaths
rest1min
3sets
C. Cossack squat: 8 reps/side: rest as needed
rear delts/teres major/lats are smoked. I guess that’s the point.
10min assbike – easy nose breathing pace – set a parasympathetic tone
+
90/90 breathing w/ hip lift for 20/30 breaths – same tone
+
3sets
Deadbugs: 6 reps/side slow& controlled, focus on lower back staying pressed into floor
Prone Single Arm Pec stretch: arm extended at 45 degrees – 1min/side
Single Arm KB bottom FS hold: 10 deep breaths/side
+
3sets
A1. Single Arm BTN Barbell Press: 6reps/side @ 3212 tempo
rest1min *** need more rest for pullups to look ok
A2. Single Arm Supinated ring pullups: 4reps/side (opposite arm assists with ring extended laterally)
rest1min
+
3sets
B1. Arms OH Duck Walk: 25′
Rest1min
B2. Bottom OHS Hold w/ barbell: 10 deep breaths
rest1min
3sets
C. Cossack squat: 8 reps/side: rest as needed
rear delts/teres major/lats are smoked. I guess that’s the point.
BS
225-245-260-270
Metcon: 5 rds @ 65 and C2B pull ups.
BS
225-245-260-270
Metcon: 5 rds @ 65 and C2B pull ups.