Tuesday, August 19, 2014

Tuesday 8.19.14

Tuesday 8.19.14


1. Cleans:
A. Establish a max set of unbroken TnG Squat Cleans, 165/115
Rest 3 minutes
B. Establish a max set of unbroken TnG Squat Cleans, 185/135
3Rest 3 minutes
C. Establish a max set of unbroken TnG Squat Cleans, 205/145
1No resting on the ground or the hang. Resting in the front rack is OK.
2. “Cement Mixer”
7 rounds
On the 3:00
Run 400m
12 TTB
Record times for every round. Top times will be under 2:00 for all seven rounds.
2:38, 2:35, 2:33, 2:34, 2:36, 2:30, 2:27- all TTB UB

Switch up in training...

Moving to Competitors Training
for a little while.  

Monday 8/18

“The Chief”
5 rounds of:  AMRAP 3:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
1 minute rest between rounds. Your score is total rounds, only full rounds count.

5 rounds for each.

Friday, August 1, 2014

Clean and EMOM

Day 146
A. Clean, build to a tough double off low blocks
did 140 x 1- feeling fatigued

B. 21 min EMON
30” box jumps x 8
bar MU x 2
BP 85# x 5


Thursday, July 31, 2014

FR Yoke, Power row, BTN thruster, and ski Urg


Day 145

A Front Rack Yoke Walk 185#-Max 10 Minutes
40m, 40m, 60m
B. Power Row 50# - Max 5 Minutes/side
L-10, 7, 6
R- 12, 9
C.  BTN Thruster 80#- Max 6 Minutes
11, 8
D. Ski Urg x 200 Meters- Max 7 Minutes
:51.6, :50.4

Tuesday, July 29, 2014

Back to it.

Day 133

A. 1-arm Overhead Carry 60#-Max 8 Minutes/arm
L- 22m, 60m, 60m
R- 60m, 60m, 60m, 60m
B. Snatch Double (blocks; below knees) Previous Max=95#-Max 15 Minutes
105#

C. Split Squat 80# -Max 6 Minutes/Leg
L- 8, 7

Thursday, July 24, 2014

High hang clean double PR

Day 132

A.   High Hang Clean Double- from the blocks
145# x 2, 150# x 1


B. BTN Thruster 60#-Max 8 Minutes
20
C. 1-arm Waiter’s Squat 60# -Max 6/arm (best reps at this weight was 12)
L- 12, 8
R- 13, 9


Monday, July 21, 2014

Lots of Conditioning at the Beach and the return to training

Went to the beach for a week and did lots of classic CrossFit conditioning- then returned to training today. Clearly I wore myself out...

Day 131

A. Paused Front Squat (use ROM testing before moving up)
105# x Max Reps   10
110# x 5   
(keep adding 5# for singles, while using ROM testing for recovery)
115, 125, 130, 135, 140, 145 x 1
B. Sumo Good Morning 100# -Max 10 Minutes
9- took me 30 minutes to recover so I shut it down for the day
C. BTN Thruster 60#-Max 8 Minutes

D. 1-arm Waiter’s Squat 60# -Max 6/arm (best reps at this weight was 12)