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

20160608

Back on schedule, program, whatever...

Went back to the last day of CFFB I missed, kinda...

Power cleans, 3,3,3,3,3
155, 175, 195, 205, 215FL on 3rd, redid 195

3 rounds,
30m shuttle run
60m shuttle run
5 power cleans at 135
10 push ups
15 toes to bar
:45 rest

20160607

Monday hits like a freight train.

So train.

Today did "the Seven",
7 rounds for time,
7 hand stand push ups,
7 thrusters, 2x36lb KBs,
7 knees to elbows,
7 deadlifts at 245lbs,
7 burpees,
7 KB swings @70lbs,
7 pull ups
No idea what time, probably ~40 minutes.

20160602

This week, Run Around Oahu 2016

Post Murph I did some activity, nothing I could really call a workout.

Then Weds I took off for Thursday AM in what became my worst PFT since about 2006, seriously...

So I took it out by having a second WOD at lunch hour.

6 rnd nft
5x one handed 12kg kb swing per side
5 overhead walking lunges, alt side per rnd

3 rnd nft
15 double unders
25m 2x2pood KB carry

8rnds, on the minute
2x2pood KB carry 25m down and back
3x95lb power clean

5 rnds
3 deficit hspu
2 2x2pood KB cleans
1 tume up the flying pull up ladder
45 second rest


At the old HQ, CrossFit MECCA in 2007