22 - 28 February 2015

DELOAD WEEK - FIRST WEEK OF 2015 CROSSFIT OPEN
and Last PT Test for under 30 age group category.  Boom!

Sunday 22 February 2015
[1]  Rest Day

Monday 23 February 2015
AM: 
[1]  SQ PT
For Time:
Run 1 Lap
10 Squats
10 Jumping Lunges (per leg)
10 Pushups
10 Reverse Crunches
Time:  12:00-13:00 minutes. 
Each Run complete at ~:40 - :41.  (8:12 time 1.5 mile... lol)
PM:
[1]  EMOM for 5:00
5 T&G Power Snatches @ 75% of 5rm (160)
Weight:  120lbs
[2a]  4X3 @ 75% (of max for the complex) Snatch Balances + 5 OHS (1 set = 3 SB + 5 OHS) – rest EXACTLY 60 seconds
Weight:  120lbs
[2b]  4X8 Strict C2B Pull-ups – rest EXACTLY 60 seconds
[3]  5 rounds for total working time of:
15 Bar-Facing Burpees
10 Thrusters 105/70#
Rest 1:1
Time:  11:33 (1:14, 1:12, 1:14, 1:24, 1:24)

Tuesday 24 February 2015
[1a]  Back Squats
Weight:  5x3  @ 315lbs (80%)
[1b]  4x10 Strict HSPU, 4" Deficit
~Rest 90 seconds~
[2]  At 150BPM pace,
4 Rounds
Row 30 Cal
15 OHS 95lbs
7 Muscle Ups
Time:  18:41
*It was 5 rounds & 50 cal row.  I moved to 30 cal. because I've never rowed 5x50 before and this week is suppose to be deload; as well as, I have a PT Test.  Then I stopped at 4 rounds instead of 5 for same reasons.  Legs were getting smoked.

Wednesday 25 February 2015
[1]  Every 1:30 for 6:00 (5 total sets)-
3 UB T&G Snatches (full – from floor) – @ 70% of 3rm
Weight:  145lbs
[1b]  No warmup except for [1]:  1 Snatch Balance + 5 OHS @ 205lbs
[2]  Every 2:00 for 8:00 (5 total sets)-
3 UB T&G Clean & Jerks (full – from floor) – @ 70% of 3rm
Weight:  165lbs
[3]  4 rounds of:
6 Power Snatches 135/95#  Unbroken
12 TTB  Unbroken
18 Wall Balls 20/14#  Unbroken
Rest 1:1
Time:  9:42  (1:23, 1:26, 1:24, 1:16)

Thursday 26 February 2015
[1]  Rest Day

Friday 27 February 2015
AM: 
[1]  PT Test
-  Waist Measure:  29"
-  Height & Weight:  5'8" & 165lbs
- 1 min Pushups ME:  70
- 1 min Situps ME:  70
- 1.5 Mile Run:  9:18 (slowest ever)
Score:  99.7
PM:
[1]  Complex for max weight:  2 Front Squats + 2 Jerks + 1 Clean
Weight:  135, 185, 225, 245
[2]  5 Rounds EMOM
3 Toes to Bar
2 Cleans (squat) & Jerks @ 135, 155, 165, 175, 185

Saturday 28 February 2015 - 15.1 CrossFit Open
[1]  9:00 AMRAP
15 Toes To Bar
10 Deadlifts @ 115
5 Snatches @ 115
Score:  180 reps (6 rounds)
[2]  Starting at 9:01 to 15:00
Find 1RM Clean & Jerk
Weight:  225, 225, 235, 235

15 - 21 February 2015

Sunday 15 February 2015
[1]  Soccer

Monday 16 February 2015
[1]  Snowboard

Tuesday 17 February 2015
[1]  5:00 min EMOM
Power Snatch x 5 reps
Weight:  115, 135, 135, 145, 155
*Touch and Go, Unbroken
[2]  Back Squats (from 1RM 395)
Weight:  1x3 @ 335 (85%), 3x2 @ 355 (90%), 1x3 @ 335 (85%)
[3]  10:00 min EMOM
*All within the min, total 50 reps of each:
- 5 x Strict C2B Pullups
- 5 x Strict HSPU

Wednesday 18 February 2015
[1]  5x3 TnG UB Snatches - rest 90 secs
Weight:  155, 165, 165, 175, 185(PR!)
[2]  5 Rounds for time:
10 Power Snatches @ 95lbs
10 Toes to Bar
Time:  7:04
[3]  *I was suppose to do 3 rounds: 15 C&J 115 + 15 C2B Pullups, but was having trouble gripping the bar, so I changed it to the following:
3 Rounds
15 C&J 115lbs
15 Dips
*After one round of this: Time: 3:00mins. I was having hard time breathing and focusing.  I am coming off of being sick, or currently sick, and it's hard.

Thursday 19 February 2015
[1]  Rest

Friday 20 February 2015
AM: 
*after SQ PT (wallyball) I had a few minutes to spare:
[1]  For Time:
*alternate between exercises
Row for calories:  40-20-10-5
Barbell Thrusters 45lbs:  5-10-20-40
Time:  9:31
PM:
[1]  Every 2:00 minutes for 14:00 minutes (7 sets)
1 Three Position Snatch (floor, hang, power position), starting at 60% 1RM.
Weight:  155, 165, 165, 165, 175(PR!), 175, 185(PR!)
[2]  15:00 AMRAP of:
5-10-15  Power Cleans 135lbs
10-15-20 Burpee Box Jumps
*once finish above reps, go right into the following:
4-8-12 Power Cleans 155lbs
10-15-20 Burpee Box Jumps
*once finish above reps, go right into the following:
3-6-9 Power Cleans 185lbs
10-15-20 Burpee Box Jumps
Score:  16 of 20 burpee box jumps of 2nd set (155lb PC). 
Finished last 4 burpees at 15:38

Saturday 21 February 2015
[1]  Rest

8 - 14 February 2015

Sunday 8 February 2015
[1]  Indoor Soccer
[2]  12 min EMOM
*Alt between:
- Reps 3, 4, 5 Muscle Ups
- Reps 3, 4, 5 Power Clean, T&G 165lbs
*example:  min-1 3xMU, min-2 3xPC, min-3 4xMU, min-4 4xPC... min 7 3xMU, min 8 3xPC...
[3]  12 min AMRAP
2-4-6-8-10-12... +2 reps each round
- Deadlifts @ 275lbs
10-20-30-40-50... +10 reps each round
- Double Unders
Score:  round 6 + 10 deadlifts

Monday 9 February 2015
AM:
[1]  SQ PT + 15 min run as (sprint 1, 2, 3, 1, 2.   Jog 1 lap between each sprint)
*Sprint Pace:  41-44 second lap.
[2]  4 rounds (NFT)
17 Walking Lunges
15 Pushups
PM:
[1a]  4x3 (3 Snatch Balance + 5 Overhead Squats)
Weight:  3x95, 3x105, 3x115, (1x135, 1x155, 1x165)
[1b]  2x ME Strict C2B Pullups + ME Kipping C2B
Reps:  6+4, 7+3
[1b]  Push Press/Jerks, ME up to 10 reps
Weight:  135x10, 155x10, 185x6
[4]  15:00 minute AMRAP
*At a conversational pace (~150bpm)
50 Burpees to 6" target
50 Thrusters @ 75lbs
Score:  130 reps (1 + 30 burpees)
~ Rest 1 min ~
5:00 minute AMRAP
*100% effort
20 Burpees to 6" target
20 Thrusters @ 105lbs
Score:  63 reps (1+3 thrusters)
~ Rest 2 mins ~
[5]  10 minutes, find today's 1RM Clean & Jerk.
*No more than 5 attempts
Weight:  185, 205, 225, 235, 245

Tuesday 10 February 2015
[1a]  Backsquat
Weight:  3x295, 3x335, 2x2x355, 3x335
[1b]  4x20 Strict HSPU
Score:  All sets of 20 were broken into 4x5 reps.  Each set complete within 2 minutes.
[2]  12 minute AMRAP
150 Wallballs  Time:  8:57, reps:  25-24-23-22-21-20-15
90 Double Unders  Time:  10:40
30 Muscleups  Time:  17:22
Score:  250 (+10 muscle ups from 2012)

Wednesday 11 February 2015
AM:
[1]  SQ PT:
For Time:
-Run 6 Laps (0.5 of 1.5mile)
10 Rounds of:
10 HR Pushups
10 Situps
10 Squats
- Run 6 Laps
Time:  ~ 23:00 mins
PM:
Skills/Practice
[1]  Straddle Press to Handstand Practice
[2]  Snatch Complex:  1 Snatch + 2 Snatch Balance (pause at dip/drive and catch)
Weight:  135, 155, 165, 175, 185, 195, 195, 195
[3]  5xME C2B Pullups (butterfly)
Reps:  8, 7, 9, 11, 10
[4]  2x Pullup Complex:
6 Pullups + 4 C2B + 2 Bar Muscle Ups (without breaking rhythm)
[5]  6 rounds EMOM
10 Bar Dips, Fast

Thursday 12 February 2015
[1]  REST DAY!!! My legs are very sore from Karen+

Friday 13 February 2015
[1]  SQ PT

Saturday 14 February 2015
[1]  14:00 EMOM *Alternating
- 3 pos Snatch (Floor, Hang, Power)
- 10 Ring Dips
Weight:  135, 135, 145, 145, 145, 155, 155
[2]  15:00 AMRAP
5 Power Cleans 135/95#
10 Burpee Box-Jumps 24/20″
10 Power Cleans 135/95#
20 Burpee Box-Jumps 24/20″
15 Power Cleans 135/95#
30 Burpee Box-Jumps 24/20″
4 Power Cleans 155/105#
10 Burpee Box-Jumps 24/20″
8 Power Cleans 155/105#
20 Burpee Box-Jumps 24/20″
12 Power Cleans 155/105#
30 Burpee Box-Jumps 24/20″
3 Power Cleans 185/120#
10 Burpee Box-Jumps 24/20″
6 Power Cleans 185/120#
20 Burpee Box-Jumps 24/20″
9 Power Cleans 185/120#
30 Burpee Box-Jumps 24/20″
Score:  3/12 PC @ 155

1 - 7 February

Friday 6 February 2015
AM:  SQ PT, run 20 mins

Saturday 7 February 2015
[1]  Tug a War

18 - 24 January

Sunday 18 January 2015
[1] 

Monday 19 January 2015
[1] 

Tuesday 20 January 2015
[1] 

Wednesday 21 January 2015
[1] 

Thursday 22 January 2015
[1]

Friday 23 January 2015
[1]  Snowboarding

Saturday 24 January 2015
[1]