http://crossfitlinchpin.com/2014/11/11-03-14-monster-mash/
[1] Start at 0:00
10 Rounds for time:
3 Muscle-ups
3 Strict Handstand push-ups, deficit 4″
Time: 10:55
[2] Start at 20:00
3 Rounds for time:
25 GHD sit-ups
75 Double-unders
50 ft Front rack walking lunge 135lbs
Time: 13:30
[3] Start at 40:00
21-15-9 reps for time:
Bench press bodyweight @ 165lbs
*500m row after each set of bench (Times: 1:50.2, 1:56.4, 1:49.8)
Time: 14:48
Monday 10 November 2014
[1] Rest/Recovery (unplanned)
[2] Watching Seahawks and CrossFit Invitational
Tuesday 11 November 2014 V-Day
Monday 10 November 2014
[1] Rest/Recovery (unplanned)
[2] Watching Seahawks and CrossFit Invitational
Tuesday 11 November 2014 V-Day
With a continuously running clock:
[1] For Time:
400 Meter Run
Fran w/ 75lbs (time: 3:35)
Run 400 Meters
Fran w/ 75lbs (time: 6:04)
Run 400 Meters
Time: 19:59
*Underestimated the 2nd round of Fran, all pullups were strong, thrusters had to take long breaks between, but I kept the reps plenty. Also, the last two 400m runs was killing my back. This took much longer than anticipated. I think on a better day, 12-15 mins
Fran PR: 2:52, 400m PR: 57 seconds
Rest 10 Min
[2] 21-15-9
Power Clean 135lbs
Strict Ring Dips
Time: 14:05, & set of 9 Power Cleans @ 165
*Scaled due to wrist injury that I'm still rehabbing. I can easily do 165 for sets of 6-9 reps.
*Strict Ring Dips were sets of 3; and set of 9 was UB. No issues here.
Rest 7 Minutes
[3] For Time:
[1] For Time:
400 Meter Run
Fran w/ 75lbs (time: 3:35)
Run 400 Meters
Fran w/ 75lbs (time: 6:04)
Run 400 Meters
Time: 19:59
*Underestimated the 2nd round of Fran, all pullups were strong, thrusters had to take long breaks between, but I kept the reps plenty. Also, the last two 400m runs was killing my back. This took much longer than anticipated. I think on a better day, 12-15 mins
Fran PR: 2:52, 400m PR: 57 seconds
Rest 10 Min
[2] 21-15-9
Power Clean 135lbs
Strict Ring Dips
Time: 14:05, & set of 9 Power Cleans @ 165
*Scaled due to wrist injury that I'm still rehabbing. I can easily do 165 for sets of 6-9 reps.
*Strict Ring Dips were sets of 3; and set of 9 was UB. No issues here.
Rest 7 Minutes
[3] For Time:
75 GHD Sit Ups
50 Push Jerks 115/75
25 Calories on the Rower
50 Push Jerks 115/75
25 Calories on the Rower
Time: 14:35
*I've done GHD Annie before in 9-12 mins; today these killed me.
*Push Jerks were great, no wrist issues. Did sets as: 12-10-10-10-8. I might have done an extra 10 somewhere.
*I've done GHD Annie before in 9-12 mins; today these killed me.
*Push Jerks were great, no wrist issues. Did sets as: 12-10-10-10-8. I might have done an extra 10 somewhere.
Wednesday 12 November 2014
[1] 8 min EMOM (8 Sets)
Clean + Front Squat + Jerk @ 80% (205lbs) of Jerk. (255 1RM)
*Set 8: did +3 of Jerks
[2] For Time:
Reps of 9-7-5
Front Squat 225lbs (from ground)
Bar Muscle Ups
Time: 6:36
[3] Deadlifts (not TnG)
8 x 50% (225)
6 x 60% (255)
4 x 70% (305)
2 x 80% (345)
2 x 90% (385)
EMOM 3 Sets
3 x 75% (315)
[4] 3 Rounds Not For Time: *rest as needed
10 Walking Lunges + 5 Back squats (then walk back) @ 165lbs
10 Reverse Hypers (unweighted)
Thursday 13 November 2014
[1] Rest
Friday 14 November 2014
[1] Rest (unplanned)
Saturday 15 November 2014
[1] Rest (unplanned)
No comments:
Post a Comment