24 - 30 January 2016

Sunday 24 Jan 2016
*Rest day (suppose to be)
Day 17 & 18 Pistols as:
7 Rounds
10 Pushups (deficit 4")
10 Pistols (total / 5 per leg)
10 Situps


Monday 25 Jan 2016
*AM:
*Day 19 Pistols
1) CrossFit Open 15.5
For time, 27-21-15-9:
Calorie Row
Thrusters 95lbs
Time:  10:40 (8:41 is PR from 2015)
*PM:
Strength:
1) Snatch complex: 10 rounds – Every 2 minutes, perform:...
-1x power snatch + 2x hang squat snatch + 3x squat snatch (Work up to a max for the day)
Weight:  95, 115, 135, 155, 165... *too many squats.
 2) Back squat: Work up to a 1 rep max.
*This is the PR phase so the goal is to hit a new 1 personal record.
Work Capacity:
Weight:  (all for 1 rep) 135, 225, 275, 315, 335, 365(miss)
 3) Complete 10 rounds of:
-3x muscle up
-10x burpees
-30x double unders
Time:  ~16:30rx


Tuesday 26 Jan 2016
 Strength:
1) Clean complex: 10 rounds – Every 2:30 minutes, perform:...
 -1x squat clean + 2x front squat + 3x Jerks (Work up to a max for the day)
Weight:  135, 135, 155, 155, 165, 165, 175, 185, 195, 205
2) Push Press: Work up to a 1 rep max.
*This is the PR phase so the goal is to hit a new 1 personal record.
Weight: (all for 1 rep) 185, 205, 225(miss), 225(miss)
 Work Capacity:
3) Complete 21-15-9-15-21 reps of:
-Power clean (135#/95#)
-handstand push up
Time:  19:03rx