Sunday:
[1] Hiking 3.55 Miles in 1.28 hours.
18 Degrees, snowy, cold, cloudy, uphill, 30-40lbs
Monday:
SQ PT
[1] Sprints
8x Half Lap Sprints (117m)
[2] Calistenics/Planks
[3] Snatches, Power
5 each @ 135, 155, 165
PM:
[1] Chiropractor
Tuesday:
[1] Front Squat: 5-5-3-3-1-1-1
Weight: 5x205, 5x225, 3x245, 1x265, 1x265, 1x265
[2] 5 rounds for time
10 Front Squats @ 135lbs
15 Ring Pushups
Row 200m
Time: 11:24rx
[3] 3 Sets for time:
15 Boxjumps @ 24"
15 Toes to Bar
15 Burpees to 6" Target
Rest 3 mins between each set
Times: 2:10, 1:41, 1:32
Wednesday:
AM:
[1] 4 Rounds (untimed, but 90-100%)
Run 2 Laps
15 Burpees
15 Pushups (These were difficult. Did 5 at a time on a few rounds)
15 Leglifts
[2] Snatch Grip From Back one set of: 3xStrict Press, 3xPush Press, 3xPush Jerk
Weight: 45, 65, 85, 95, 105, 105, 105
PM:
[1] 5 min EMOM
5 HSPU, 10 GHD Situps, 15 Squats
Complete. This was alot harder than anticipated. My legs were hitting the breaking point on the squats, last 2 rounds I had finished just to the minute mark.
[2] 5 min EMOM
3 Backsquats @ 80% (295-315)
Complete: 305lbs. Felt strong.
[3] Three sets for times of:
5 Muscle Ups
5 Power Snatches @ 115lbs
10 Overhead Squats @ 115lbs
5 Muscle Ups
Rest 3 Mins
Times: R1- 2:35; R2- 2:29; R3- 2:37
Thursday:
[1] Rest Day / Recovery
Friday:
[1] 2 Mile recovery run - ~15:00mins
[2] Coaching & Practice 14.1 skill
Saturday:
[WU] 2000m Row - Time: 8:00mins
[WU] 30 Double Unders + 10 Muscle Snatches
[WU] 15 Double Unders + 5 Muscle Snatches
[1] CrossFit Open 14.1
AMRAP 10 Mins
30 Double Unders
15 Snatches
Score: 300 reps (6+30)
*9/6 snatches for 3 rounds
*6/5/4 snatches for 3 rounds
[1] Hiking 3.55 Miles in 1.28 hours.
18 Degrees, snowy, cold, cloudy, uphill, 30-40lbs
Monday:
SQ PT
[1] Sprints
8x Half Lap Sprints (117m)
[2] Calistenics/Planks
[3] Snatches, Power
5 each @ 135, 155, 165
PM:
[1] Chiropractor
Tuesday:
[1] Front Squat: 5-5-3-3-1-1-1
Weight: 5x205, 5x225, 3x245, 1x265, 1x265, 1x265
[2] 5 rounds for time
10 Front Squats @ 135lbs
15 Ring Pushups
Row 200m
Time: 11:24rx
[3] 3 Sets for time:
15 Boxjumps @ 24"
15 Toes to Bar
15 Burpees to 6" Target
Rest 3 mins between each set
Times: 2:10, 1:41, 1:32
Wednesday:
AM:
[1] 4 Rounds (untimed, but 90-100%)
Run 2 Laps
15 Burpees
15 Pushups (These were difficult. Did 5 at a time on a few rounds)
15 Leglifts
[2] Snatch Grip From Back one set of: 3xStrict Press, 3xPush Press, 3xPush Jerk
Weight: 45, 65, 85, 95, 105, 105, 105
PM:
[1] 5 min EMOM
5 HSPU, 10 GHD Situps, 15 Squats
Complete. This was alot harder than anticipated. My legs were hitting the breaking point on the squats, last 2 rounds I had finished just to the minute mark.
[2] 5 min EMOM
3 Backsquats @ 80% (295-315)
Complete: 305lbs. Felt strong.
[3] Three sets for times of:
5 Muscle Ups
5 Power Snatches @ 115lbs
10 Overhead Squats @ 115lbs
5 Muscle Ups
Rest 3 Mins
Times: R1- 2:35; R2- 2:29; R3- 2:37
Thursday:
[1] Rest Day / Recovery
Friday:
[1] 2 Mile recovery run - ~15:00mins
[2] Coaching & Practice 14.1 skill
Saturday:
[WU] 2000m Row - Time: 8:00mins
[WU] 30 Double Unders + 10 Muscle Snatches
[WU] 15 Double Unders + 5 Muscle Snatches
[1] CrossFit Open 14.1
AMRAP 10 Mins
30 Double Unders
15 Snatches
Score: 300 reps (6+30)
*9/6 snatches for 3 rounds
*6/5/4 snatches for 3 rounds
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