27 Dec 2015 - 2 Jan 2016

*Holy Crap... It has bee awhile since I've posted on here.  This is because I was getting overwhelmed with posting my workouts and completions in multiple locations.  Well I am back to logging everything here now.  Other location is CrossFit Misawa Competition Training:  https://www.facebook.com/groups/155904117886776/.  I will still keep posting the workouts on that page, but my completions will be logged here. 




Some PRs from the past that I missed on here: 
Hang Snatch:  215 PR
Deadlifts:  365x5 reps PR
Deadlift:  425 PR
OHS:  225x5 reps PR
Jerks:  245x3 PR
Clean:  245x3 PR
Clean:  280 PR




Sunday 27 Dec 2015
[1]  Rest




Monday 28 Dec 2015
*AM:
[1]  OHS: 3-3-3-3
Weights:  185, 205, 225, 235
[2]  6 Rounds for time:
5 Bar Muscle Ups (UB)
10 OHS @ 135# (UB)
30 Double Unders
Time:  13:02rx
*PM:

Strength (Deload week):
[1] Snatch: 10 rounds – Every 90 seconds, complete:...
-1x squat snatch (Start at a moderate weight and work up to a max for the day)
Weights:  135, 155, 175, 185, 195, 205(miss), 205

[2] Back squat: Warm up, then:
-55%x 5 reps, 60%x 5 reps, 65%x 5 reps.
Weights: 265, 285, 300(x10) *I accidently did the wrong %s... stupid APP.
[3] 20mins in Sauna.  *we didn't feel like doing a metcon.

Tuesday 29 Dec 2015
Strength (Deload week):

1) Push press: Warm up, then:
-55%x 5 reps, 60%x 5 reps, 65%x 5 reps.
Weights: 95, 115, 125
2) Clean: 10 rounds – Every 2 minutes, complete:...
-1x squat clean (Start at a moderate weight and work up to a max for the day)
Weights: 135-155-185-205-225-245-260-275 (no misses!)
Work Capacity:
Complete each of the following for time:
3) 21-15-9 reps of:
-Deadlift (315#/225#) @ 275lbs
-Ring dips
Time: 5:38
*Rest 3 minutes, then,
4) 9-6-3 reps of:
-Clean (225#/155#)
-Bar muscle up Toes To Bar x2 Reps (18-12-6)
Time: 7:34
*Portion 3 and 4 are to be scored separately. Note your times for each in comments. Scale as needed.




Wednesday 30 Dec 2015:

Strength:
1) Pause front squat: 10 rounds – Every 90 seconds, complete:...
-1x Pause front squat (5 second pause in bottom position. Work up to a max for the day)
Weights: 135-185-205-225-245-255-265-275

2) 5 rounds (10 minutes) – EMOM, perform:
-Odd minute: 10x burpee box jump overs 24in/20in
-Even minute: 20m(65ft) Handstand Walk
Complete RX.
Work Capacity:
3) Complete the following for time:
-2,000m row
*Go for PR. All Out Effort.
Time:  7:54 (PR)


Thursday 31 Dec 2015
*Snowboarding Hakkoda


Friday 1 Jan 2015
*Sleep / Rest Day


Saturday 2 Jan 2015
*Snowboard APPI