20160629

The snatches, again....

Deadlift, from a 2 inch riser. Heavy 5 for the day: 325
Power snatch, 2,2,2,2,2,2 95, 105, 115, 125, 135, 145
Then...
Alternate exercises at the top of every minute for
15 minutes:
Set up a T of cones, about 7m apart, storm though
Wall Walk with Push Up – 3 Reps
80 lb Single Arm DB Power Snatch  – 3 Reps (each side)
5 rounds total.
Sweatfest.

20160628

Squats & metcon

Squat 5,5,5,5,5 135, 185, 225, 245, 255
Push presses 2,2,2,2,2 95, 135, 145, 155, 160

21,15, 9 reps of
95lb push press
2pood Russian KB Swings
95lb walking front rack lunge
45 double unders after each round.

12:17

20160625

Snatches and snatches and...

30 min to max: 1 rep snatch
165, missed 179, 167.5 and 166...
All misses behind the back at bottom.
Mmmm'eh.

3x5, all the below:
Chin grip bwnt row, 170
Good morning, 135
Close grip bwhind the neck push jerk,135

20160623

Stuff and nonsense

I believe that is all moat of this is... ezcept love, and babies...

Deadlift 5RM foe the day, 325 for 5, 335x1, cranks, stopped...

Then, 5 rounds for time:
6 hspus
9 russian kb swings 2pood
6 hspus
9 box jumps 24inch
1:00 rest
12:51

20160622

Snatches and such

Heaviest in 10 min:
Squat snatch
Snatch balance
Overhead squat
155

Heaviest in 10min:
Squat clean
Front squat
Push jerk
195

Then, 5 rounds:
25 double unders
3 power cleans 155
50m shuttle run carrying 50lb sandbag
Rest til ~80% recovered each time

20160616

Drop in

CF Kailua, always a good time.

Deadlift 2,2,2,2,2,2 worked up to 345, last attempt was 350, no go today.

5 rft,
10 weight step ups, 50lb DB, 24 in box, dropped weight to 44lb KBs during rnd 1
10 hand power cleans w/same
15 push upsnon KB handles
12:01

7 sets not for time, 95 lbs
1 clean
1 hang power clean from below knee
1 high hang muscle clean
3 front squats

3x5 strict toes through rings

20160615

Rope. Burn.

Climbed a rope. My ass burns. Partially related phenomenon.

5 rounds, for time:
3 rope climbs
12 barbell walking lunges @135
25m prowler push @110
1:00 rest
19:49


At the old HQ, CrossFit MECCA in 2007