5 - 11 April 2015

Sunday 5 April 2015
[1]  Rest

Monday 6 April 2015
[1] Alternating EMOM for 14:00
- 1 Three Position Snatch (floor, hang, power position)
Weight:  135, 145, 155... 155
 - 10 Burpee Box Jump Overs @ 24/20"
*BBJ overs done in the min. Did 30" last two sets, omg.

[2a] 5x3 Paused Front Squats (3 count pause in bottom) - work to max triple
Weight:  205, 225, 235, 245, 255
 [2b] 4x10 meters Hand Stand Walks
Completed but broken
 *Rest 90 seconds between each.
[3] "Amanda"
9-7-5
Muscle Ups
Snatches (full) 135/95
Time:  6:10 with bar muscle ups

Tuesday 7 April
[1] Alternating EMOM for 14:00
- Three Position Clean (floor, hang, power position) + Jerk
- 15 Jumping Squats *If too easy, add a barbell 45/35
Weight:   C&Js @ 185, 185, 195, 195, 195, 205, 205 / Jumping squats all with 45lb barbell

[2a] 4x1:00 ME TTB - Rest 90 Seconds
Reps:  20-22-16-18 UB
 [2b] 4x(3 BTN Push Press + 2 Snatch Balance) - Rest 90 Seconds
 Weight: 155, 165, 175, 185
[3] For Separate Times:
500 Meter Row
1000 Meter Row
500 Meter Row
1000 Meter Row
Rest Exactly 1:1
*Example: row 500m in 1:58, rest 1:58 than start 1000m Row.
Times: 1:48, 3:48, 1:48, 3:49

Wednesday 8 April
[1] 7x1 Hang Snatch
Weight: 175, 185, 185, 195, 195, (205 miss), (205 miss), (185 miss), 185
*was getting hungry, ran out of energy lol
 [2] 5x1 Hang Clean
Weight: 225, 230, 235, 240, 245
 [3] 5x1 Jerk from Rack
Weight: 225, 235, 240, (245 miss), 250

[4] 21-15-9
- Thrusters @ 115/75
- KB Swings @ 54/36
Time:  4:49rx
[5] 150 Burpees For Time
Time:  12:25 *after 5 min break from [4]

Friday 10 April
*Continuous running clock for both [1] and [2]... do them back to back.
[1] 6:00 EMOM
- 2 x Snatches (not touch and go, squat not required)...
*Start at 155/95lbs, increase 10/5lbs each minute. If there's a miss, drop 10/5lbs and continue for the remaining EMOM.
Weight: 155, 165, 175, 185, 195, 195
 [2] 6:00 EMOM
- 2 x Clean & Jerks (not touch and go, squat not required)
*Start at last set of completed snatches, increase 10/5lbs each minute. If there's a miss, drop 10/5lbs and continue for the remaining EMOM.
Weight: 205, 215, 225, 225 (miss), 205, 205
*had to take a 2 min break in the middle of clean EMOM. Volume/Load caught up to me.

[3a] 4x10m Handstand Walk - Rest 90 seconds
*Done. Made 1x10 meter UB, rest broken up
 [3b] 4x5 Dip Squats* @ 120% of 1RM Jerk - Rest 90 seconds
*Please Read First for Dip Squats: http://www.catalystathletics.com/exerci…/194/Jerk-Dip-Squat/
Weight: 275, 305, 315, 315
[4] For Time:
50-40-30 Calorie Row
25-20-15 Handstand Pushups (Try and mimic '15 Open standards)
Time:  Did 50-40 Row / 25-20 HSPU @ 8:38. (ran out of time.) Last week completed at ~12:05

Saturday 11 April 2015
From CrossFit Linchpin's "Monster Mash" programming:
[1]  Begin at 0:00 ...
3 Rounds:
12 Thrusters 135/95
6 Ring Muscle-ups
Time: 6:19rx (UB Thrusters twice)

[2]  Begin at 15:00
3 Rounds:
12 Burpee Box Jumps 24″/20″
6 Squat Cleans 205/145
Time:  8:51rx
[3]  Begin at 30:00
3 Rounds:
12 Overhead Squats 155/105
6 Bar Muscle-ups
 Time:  8:34rx (UB All OHS)

[4]  (extra) 50 Bench Press @ BW for time 165lbs
Time:  10:20rx