6
Mar
Wed. & Thurs. March 7th & 8th
Wednesday Olympic Lifting
Power Clean
3-3-2-2-2-1-1-1-1
Overhead Squat
10-8-6-4-2
Post all loads to Comments.
Thursday CrossFit
5 rounds for time:
Run 400m24/20″ Burpee box jump overs, 15 reps
95/65-lb Front squats, 20 reps
Post time to Comments.
“This is about doing something difficult and not stopping when it becomes not just difficult, but cold and difficult…or cold and wet and difficult…or cold and wet and dark and difficult.”
-Suzy Hamilton (member of the 1992, 1996 and 2000 Olympic teams)
Oly:
3’s: 170-175
2’s: 180-185-190
1’s: 195-200-210-215(f)
Ohs:
135-145-155 (cut short to make time for Fran)
Fran makeup: 5:49 rx
Did ohs 3’s. May have been an inconsistency on the board, or I may have hallucinated at 5:55am; but at least I got some in before Fran
Jumped into the og oly bro sesh a little late
Power cleans: 185(3)-205(3)-215(2)-215(1X)-225(F)
Fran: 3:07 rx
Not sure that I’ve ever done the thrusters unbroken before. ???????? Pull-ups unbroken next time.
Oly
PC:
3s: 85,115,125
2s: 125,135,140
1s: 145,150,155,155
OHS:
10-45
8-55
6-75
4-85
2-100
Thursday CrossFit
16:08 rx
(Front squats ub)
Oly Bro Sesh
PC 3’s: 155-165
PC 2’s: 170-175-175
PC 1’s: 180-180-185(f)-185(f)
OHS: 135(10)-155(8)-165(6)-175(4)-185(2)
Evening OG
Bench: 135(10)-155(5)-165(5)-175(5)-185(3)-155(7)-135(10)
Few rounds of 250m sprint on rower / 20 GHD’s
Oly Power Cleans
3s 185-185-195
2s 195-195-205
1s 205-205-210
felt super heavy today, GHDs still haunting me
5 rounds for time:
20 ring rows
10 progressively heavier glute ham raises
– around 15 min? I forgot.
— bw, 15, 22, 33, 45-lbs, hams are gone, scorched
Power cleans
3s: 145-155
2s: 160-165-170
1s: 175(f) – 175 – 180(f)
Catching it too high up
OHS 10-8-6-4-2
95-105-120-140-160
Oly
Power Cleans (felt terribly heavy today)
3s: 105-110
2s: 115-120-125
1s: 125-125-125-125
OHS
85(10)-95(8)-100(6)-115(4)-130(2) PR
Cold / Wet / Windy
OG-
Double Under Practice
OLY
PC: 3’s: 93/ 103/
2’s: 113/ 118×2/
1’s: 123/ 125/ 133/ 138Fail
OHS
10 @63/ 8 @73/ 6 @83/ 4 @85/ 2 @93Fail
6 Rounds of 5 unbroken sets of this complex w/ 50# DBs:
1 Hang Power Clean
1 Front Squat
1 Push Press
1 Front Squat
1 Push Press
* I did the last 3 rounds in sets of 3/2
OLY
PC: 115-125-130-135-140-145-150-155-160(miss)-160(miss)-160(make)
OHS: 85-100-115-130-145
PC: Lina: (85-95-85-90-95-100-100-105)
OHS: (55-55-60-65-70)
17:53 @55
Power Clean:
3 @ 85
3 @ 90
2 @ 95
2 @ 100
2 @ 105
1 @ 110
1 @ 115
1 @ 120
1 @ 125
1 @ 130 – PR
Overhead Squat
10 @ 55
8 @ 65
6 @ 75
4 @ 85
2 @ 95
1 @ 105 PR
5x500m row with 1:30 rest, hard but sustainable effort. must stay within .2s of first round on either end
2:05.1
2:05.0
2:05.1
2:05.0
2:05.1
Fran w burpees and 25# dumbells
~7:30
So much rest…why is Fran so haaaaaard?!
Power cleans
3: 95-105
2: 115-120-125
Singles: 130-135-140(f)-140(f)
Pull off the floor is super weak because my back
OHS
10-65
8-75
6-85
4-95
1-105
2-105
Oly
Power Clean: 95-115-135-155-165
OHS: 95 for all sets.
oly
power clean
95-95-105-115-125-135-145-145-155
overhead squats
35-35-34-34-55-65
Thursday crossfit:
19:38 rx
Our morning standard was 15 open standard burpees over a box in lieu of the run
lazy morning nft:
5 rounds: 5 strict pull ups, 10 push-ups, 20 lunge steps
Thursday WOD
18:33
Started with 45lb but when down in weight b/c my back really hurts
Thursday WOD
18:00 @55lb
Thursday Wod: 17:50 at 75lb
WOD:
5 Rounds:
3 min Clock
30 Thrusters w/ 35# DBs
Max Burpees
1 Minute Rest
21-17-14-13-7
The last round was a game time and poor decision.
4+27
First 3 rounds at 65lb, the rest at 45lb
Thursday WOD: 19:25 @75lb
15 burpees box jump over 20”
20 front squats 53lb
18:25
17:21 rx
Thursday WOD
15:57
Burpees with step overs
Front squats @65lb
Thursday Wod
[email protected] w/step ova
All FS unbroken ????
YASSSS
17:41 rx’d
18:11
-12 burpee box jump overs
-15 front squats (55 lbs)
4+8 @ 95