20160925

Sweat

At the home box,
Emom10, 5 butterfly pull ups
Emom10, 3 strict ring digs
Emom10, 1 strict pull up on rogue cannonballs
Emom10, 5 true push ups
Riding the spin bike between everything.
40 minutes of profuse sweathogging.

20160924

Today and yesterday, catch up

Yesterday,
7x1 snatch, 155
4x4 OHS, 135, 165, 2x155
3xME, strict chin ups, bar dips, one count pause top and bottom
4rds, for time:
One arm thruster right 54lb KB x7
10 plyo push ups
One arm thruster left 54lb KBx7
10 GHD sit up
9:53

Today,

6 mile hike. Fuck that shit. Why.

20160922

Back at it

7x2 front squats
135, 165, 185, 200, 225, 230, 240
5x1 squat clean and split jerk
155, 170, 185, 200, 215
3x6 Pendlay rows @215
3 rds, every 3:00
250m row
10 burpees
10 push presses @115

20160916

Two today

AM:
3:00 per station
Burpees
10m sled push w/135
Double unders
Dive Bomber push ups
65lb clean and thruster
2:00 rest, then repeat

Noon:
Snatch, 10x1 to find a heavy for the day,
Made 165, 3x fail at 170
Then, 7x 1 snatch, 1 OHS, rest :20

20160913

Got lift?

On a wholey dissatisfied plane of existence in my training. Not weightlifting enough with CFFB, too many power cleans and not enough skill based work.

Switching it up is one of my main faults, but it is time again.

4x2 snatches, 1e5, 140, 145 ,150
3x3  cleans all at 185
Then, 10 rounds of every :30, 1 clean and jerk at 170

20160910

And again

3x5 front squats @200
3x5 bench press @170

5 rounds,
10 strict GHD sit ups
5 strict knees to elbows

20160909

Better with a squad

Misery loves company. Did this today with three jarheads from the S2.

Deadlift 5,5,5,5,5
255,275,295,315,325

5 rounds, for quality:
In 3:00,
5 push presses at 135
5 ring dips
50 double unders


At the old HQ, CrossFit MECCA in 2007