131023
BBG
1)Snatch from Power Position off Blocks @ 75%-85%
140 (75% of 185) for sets across.
2) 3X3 Power Cleans + 1 Push Jerk from Power Position off Blocks @ 70%-80%
170-180-190 ( 70%-75%-80% of 240)
Strength
1a) Front Squat+Back Squat: 4X7+13 @ 155lbs
1b) 4X5 Weighted Ring Dips + ME Ring Dips
( +8Ã?5+ 9 reps b/w), (+15Ã?5, + 8 reps B/W), ( + 20Ã?5+ 6 reps b/w) (+25Ã?3, + 5 reps B/w)
Conditioning
5X500m Run
2:01, 1:51, 1:49,2:05,2:07
Rest 2:00 after set 1 & 2 â?? Rest 1:00 after set 3 & 4.
131025
6:30 AM
BBG
5X1 Snatch from blocks (bottom of knee) @ 80%-85% â?? rest 60-90 sec.
150x2x1,155x2x1,160x1 ( off 185)
Strength
1A) 3X3 Heaving Snatch Balance (Dip, drive, and drop) @ 70-85% of 1RM Snatch â?? rest 60 sec.
125-135-150
1B) 3X5 Strict Weighted GH Raise
B/w+10x3x5
Conditioning
â??Amandaâ??
9-7-5 of:
Muscle-Ups
Snatches (full) 135/95#
For time.
6:45
12 Pm:
Three sets, not for time:
Max Effort Double Unders
1 16 foot rope climb
10 toe to bar
Midline: 3x10 GHD Sit ups
Engine:
Row 30s on/ 30s off for 20 mins.
131026
BBG:
Clean and Jerk off low blocks 80-85% 5x1, used 205 ( 85% of 240) for sets across
Strength
a) jerk balance 120x3x5
b) jerk drive 255x3x5
Conditioning.
For time.
50 burpees
20 Front Squats @ 210 ( no squat rack allowed, must re clean the weight everytime you break the squat)
50 burpees
13:29
131028
ouch.
BBG: 3 position snatch ( one floor, one below knee, one hip)
155-155-145-145-145
Strength
1a) 7 13 front squat/back squat ( front squat seven reps, re rack bar, immediately back squat 13 reps. 20 total) 4 sets at 180.
1b) Weighed Strict Pullups 4x5@ B/w 26lbs vest
Conditioning.
Three rounds, 1 minute rest.
1 min handstand walk for distance
4 min amrap
10 hspu
20 kb snatch @ 60lbs ( 10 right, 10 left)
30 Double Unders
WOD 131028:
BBG
5X1 3 Position Snatch (Floor, Hang, Hip) 155-155-145-145-145
Strength
1a) 4X7/13 Front Squat/Back Squat ( 20 reps total) @ 180
1b) 4X5 Weighted Pull-ups @ +26lbs vest.
Conditioning
3 rounds for distance and reps of:
1:00 ME (distance) Handstand Walk
4:00 AMRAP of:
10 Deficit HSPU 6/4â?³
20 D-Bell Snatch @ 60lbs
30 Double-Unders
1:00 rest
131029
BBG
- 3 position clean ( floor, below knee, hip). 5 sets @ 195 with 90s rest.
2a) Complex of: 3 push press+1 push jerk+1 split jerk. 115-135-155-175-180
2b) Pendlay Row 4x4 up to 185
Conditioning:
800m run
rest 3 min
1000m row
rest 3 min
800m run
rest 2 min
500m row ( PR @ 1:35)
rest 2 min
400m run
total working time: 13:29.
Big day tomorrow.
131030
BBG
- Complex of: 3 snatches+3 overhead squats. worked up to 3 sets at 150 ( 80% of 185)
- Complex of: 1 power clean+1 front squat+2 push jerks. Top sets at 180-190-190
strength:
3a) 7+13 Front Squat+Back Squat ( 20 reps total). 4 sets at 160 ( misloaded! should have been 170)
3b) Close Grip Bench Press
135-155-175-195x8
conditioning piece:
three rounds for time.
100 double unders
21 burpees
7 power snatches @ 135
13:54? I think. Don’t remember.
Finished up with some extra midline work and a 1000m recovery row.
Hi there. What are your goals?
[quote]Bee_Brian wrote:
Hi there. What are your goals?[/quote]
Long term?
2015 Crossfit Canada East Regionals.
131101
Weightlfiting:
Snatch Complex: 1 snatch deadlift+1 Low Hang Snatch+1 High Hang Snatch. 5 sets at 85% ( 160)
Strength:
1a) Drop Snatch 115x3x4
1b) Reverse Hyperextension 3x10
2a) Strict Pullups 10-10-10 b/w
2b) GHD Situps 15-15-15 b/w
Conditioning.
70 D-Bell Snatches for time @ 60lbs.
- Every 60 seconds starting at 0 ( and again on the first, second third and fourth minutes) perform muscle ups. 5 reps at first, four reps at minute one, three at minute two etc. After 4:00 there are no more muscle ups to perform.
5:59
131102
BBG:
Complex: 1 clean deadlift+1 low hang clean+1high hang clean+1 jerk. Three sets at 195+2 sets at 205
Strength:
a) Paused front squat 3x5 @ 185
b) push press 135-155-175x5
“Jackie”
1000m row
50 thrusters @ 45lbs
30 pullups
Time: 6:59
131104
Slow and rusty today…
- Hang Snatch
110x3
130x3
140x3
150x2x3
160x2
165x2x2
2a) Front Squat + Back Squat ( 4+8 this week) 5 sets at 195. 60 seconds rest
2b) Weighted Ring Rows 4x8
Conditioning:
4 rounds of:
60 seconds max sled push
Max Effort Unbroken Pullups ( 20-13-16-18)
1:1 rest ratio
131105
- Hang Clean from Hip + Jerk
2+2x2 sets @ 145
2+2x2 sets @ 170
2+2x2 sets @ 180
1+2x3 sets @ 195
1+1@ 205
1+1@ 215
1+1@230
2A) Push Press) 115-135-1565-180x5
2B) Pendlay Row 4x5@ 185
Conditioning:
4x800m 1:1 rest ratio
3:11-2:53-2:57-2:53
131106
6:30 AM
-mobility warmup
-skill work for handstand,double unders, muscle ups
- Snatch from hip 140x4x3. 60s rest.
- 3 power clean and 1 push jerk. 4 sets at 170. 60s rest
3a) Front Squat+Back Squat ( 7+5=12 reps total) 4 sets at 180.
3b) Close Grip Bench Press 135-165-185-185-185x8
4:30 PM
11 Min AMRAP
7 thrusters at 95lbs
7 thrusters at 135lbs
- Every 60 seconds, starting at zero, perform an ascending amount of burpees ( 1-2-3-4 etc)
Score: 50 thrusters
At home for the long weekend. Horrible gym.
131108
- Snatch with 2 second pause off floor.
95-110-130-140-145-150-150-150x3
2a) Drop Snatch 115-130-130x3
2b) bar muscle ups 3x3
2c) hip extension 3x8
Conditioning.
10min amrap
15 handstand pushups ( amrap strict, switch to kipping when you fail. Best set of strict was 13)
30 Double Unders
Score: 215 reps. Shoulders were blown up after this!
131109
*warmup + daily snatching
BBG
2 Cleans with 2 second pause 2 inches of floor + 1 Jerk
135-165-195-205-210-220-205
Strength:
Front Squat with 3 second descent and 3 second pause 185-195-205x3
Split Jerk 185-195-205x3
(been having to modify the wods a bit this weekend since Im out of town)
Conditioning:
Elizabeth
21-15-9
Power Clean 135
Ring Dips
Time: 4:53 PR
131111
Warmup:
Mobility warmup
Skill warmup: three sets of double unders ( 40-50 reps), ring muscle ups ( 5 reps) Pistols ( 5 reps per leg)
Snatch warmup: Burgener warmup+ snatch from hip 65-95-115x3
-
Hang Snatch( 60 s rest)
135x2
145x2
155x3x2
165x2
-
Snatch Pull ( 60s rest)
185x3x3
3a) Front Squat + Back Squat ( 4+8 reps= 12 total) 210 for four sets. 60 seconds rest.
3b) Strict Pullups 4x10
4)Conditioning
1:00 Wall Balls
:30 Rest
1:00 Power Snatch @ 115
:30 Rest
1:00 Burpee Box Jumps
:30 Rest
3 rounds.
131112
warmup mobility, skills and daily snatching
- Low Hang Clean + Jerk. 90 seconds rest.
145x2x2+2
170x2x2+2
195x2x2+2
205x2+1
210x2+1
220x2+3
2a) Complex of: 5 good mornings+ 5 Push Press+3 Overhead Squats. 4 sets across at 115
2b) Batwing KB Row with tempo 4x4
Conditioning:
-
3 rounds of:
2:00 to complete a 300m row and max effort muscle ups
1:00 rest.
Muscle Ups: 6+4+4
-
10 min Ascending Ladder of:
1 Power Cleans 185
1 Muscle Ups
2 and 2, 3 and 3 etc. Finished 7 rounds + 3 cleans.
131113
warmup: mobility, double unders, daily snatching
-
Snatch Pull + Snatch
135x2+2
145x2+2
155x2+2
165x2x1+1
-
Clean Pull+ Clean+ Push Jerk
135-155-175-195-200-205
3a) Clean RDL 250x5x3. 60s rest
3b) Front Squat + Back Squat combo 4+8 @ 190. 60s rest.
Conditioning.
15 minutes AMRAP
500m Row
25 Double Unders
15 Pullups
Score: 9 reps shy of finishing 4 rounds.
131115
BBG:
1 Snatch+1 First position snatch. 90 seconds rest.
3 sets at 155
2 sets at 165
Strength. 60 seconds rest.
a) 3x5 GHR
b) 3x 1 Snatch Balance + 3 Overheard Squats @ 145
c) 3x3 Paused Front Squat @ 70%
Conditioning:
15-12-9
Power Clean 175
Hand Stand Pushups
11:03
warmup: mobility, daily snatching ( 75-95-115x3 from hip)
-
Clean and Jerk singles.
135-155-175-195-215-235-255
255lbs Clean and Jerk PR. - YouTube
-
Front Squat Triples. 135-185-215-235-265
-
13.1
In 17 minutes, proceed as far into the following sequence as possible.
40 burpees
30 snatches 75lbs
30 burpees
30 snatches 135lbs
20 burpees
30 snatches 165lbs
10 burpees
AMRAP snatches 210
I finished 158 reps ( 8 reps at 165)