[1] Rest/Recovery
Monday:
AM:
[1] 6 Rounds (wait for partner to tag before start of each sprint)
Sprint 133m (half lap)
- 15 Pushups
Sprint 133m
- 10 Situps
[2] 4:00mins Planks
[3] Handstand Walk Skillwork
PM:
[1] Snatch: 2x1 @ 165, 3x1 @ 175, 1x1+5 at 185 (+5 OHS)
[WU] Thrusters: 6x135, 5x155, 3x175
[2] BHCF WOD
For Time:
30 Thrusters @ 95lbs
Run 5 Laps
20 Thrusters
Run 3 Laps
10 Thrusters
Run 1 Lap
Time: 8:34rx
[3] Snatch Pulls: 2x3 @ 205, 2x2 @ 215
[4] 3x10 of: GH Raise & GHD Situps
Tuesday:
[1] Power Snatch (HS): 135x5, 155x2, 165, 175,
[2] Power Clean + Jerk (HS): 185, 205, 215, 225 *in nanos
[4] BHCF WOD:
11 Min AMRAP
3 Deadlifts @ 225
3 Burpee Box Jumps
6 Deadlifts
6 Burpee Box Jumps
9/9, 12/12, 15/15, 18/18, 21/21...
Score: 5+29 (5 Rounds = finishing round of 15. Then complete 18 deadlifts + 11 Boxjumps.)
*Lower back went numb and I was very weak in the deadlifts. Burpee box jumps remained strong.
Wednesday:
AM:
[1] 5 Rounds:
Run 2 Laps (533m)
5-5-5 Close Grip-Normal-Wide Pushups
10 Toe Touches
40 Mountain Climbers
*untimed*
[2] 4:00 mins Plank Comples
[3] Handstand Walk Skill
PM:
[1] Clean: 2x1 @ 205, 2x1 @ 215, 2x225
[2] Clean Pull: 2x3 @ 255, 2x2 @ 265
[3] Front Squat: 2x2 @ 275, 2x1 @ 295, 1x315,
Thursday:
[WU] ROM Drills + Squat Clean to Thruster/Jerk: 95x5, 135x3, 185x2x1, 225x1
[1] 12 min AMRAP
15 Squat Clean to Overhead 95lbs (unbroken) Time: 0:51
15 Squat Clean to Overhead 135lbs (1 reps) Time: 4:18
15 Squat Clean to Overhead 185lbs (1 reps) Time: 11:24
15 Squat Clean to Overhead 255lbs
AMRAP Squat Clean to Overhead 275lbs
Score: 45 Reps: Time: 11: 24.
Friday:
AM:
[1] Run 5k
PM:
[1] Coach CrossFit
Saturday:
[1] 10K Hike - Crazy Horse Volksmarch 10k 2014.
*Last time doing this before we move. Today it was foggy and muddy trails, but absolutely worth it.
No comments:
Post a Comment