Wednesday
10 OHS BW (182) #185
10 GHD situps
20 Front squats #185
20 Toes to bar
30 back squat #185
30 burpees
40 deadlifts #185
back got tight during front squats and kept getting worse stopped here
40 goblet squats #2 pood
50 jump squats
50 ring pushups
Friday
2 mile bike ride
Heavy Snatch
#215
Heavy clean and jerk
#295 (last successful jerk #275)
30 burpee muscle ups 7:00 cap (85-90%)
28.5 reps
5x 400 @65%, 75%, 85% 85%, 85% (effort)
2:00
1:45
1:29
1:25
1:24
2 mile bike ride
Saturday
Heavy power snatch
#215
Heavy power clean
#270
10:00 AMRAP walking between stations
5 CTB pullups
5 HSPU strict
Brandon@crossfitnola
Saturday, August 24, 2013
Tuesday, August 20, 2013
Tuesday
work to a heavy snatch, several attempts, technique work
135-220(f)
25 dead hang pullups (singles)
for time
30 burpee pullups 8" bar reach
30 sled rows #135 + small rogue spread
20 burpee pullups
20 sled rows
10 burpee pullups
10 sled rows
25 dead hang pullups
*sled drags were roughly 80m 60m 40m
work to a heavy snatch, several attempts, technique work
135-220(f)
25 dead hang pullups (singles)
for time
30 burpee pullups 8" bar reach
30 sled rows #135 + small rogue spread
20 burpee pullups
20 sled rows
10 burpee pullups
10 sled rows
25 dead hang pullups
*sled drags were roughly 80m 60m 40m
Monday, August 19, 2013
Wednesday/Thursday
Wednesday
Wednesday
10 heavy push press (axle bar#165)
2:00 AMRAP burpee muscle up 7.5, 7.5, 6.5
2:00 Airdyne 115 total calories
x3 w/2:00 rest
5 min break
10 heavy goblet squats #80
2:00 AMmAP Row 543, 525
x3 w/2:00 rest
light (z1 ish running)
Thursday 15th
5 RFT
10 ball slams #30
10 kb front rack squats 2x#44
60m farmers carry 2x#72
11:55
Sunday, August 11, 2013
Sunday
100m row
10 ring pushups
every :90
no straps damper setting 1
5 rounds
2x3 50" box jump
8 burpee CTB pullups every minute for 10:00 >1' above reach
8 successful through round seven then 6/5 per last three rounds
72 total
*way harder than I thought. started to rip, which slowed me. down but still very tough.
3 rounds
10 kb swings 2 pood
15 wall balls #30
3:40
had to break 2nd set of wall balls, still a little smoked from the burpees.
3 rounds
10 kb swings 1.5 pood
60m burpee broad jump
11:05
exhausted
100m row
10 ring pushups
every :90
no straps damper setting 1
5 rounds
2x3 50" box jump
8 burpee CTB pullups every minute for 10:00 >1' above reach
8 successful through round seven then 6/5 per last three rounds
72 total
*way harder than I thought. started to rip, which slowed me. down but still very tough.
3 rounds
10 kb swings 2 pood
15 wall balls #30
3:40
had to break 2nd set of wall balls, still a little smoked from the burpees.
3 rounds
10 kb swings 1.5 pood
60m burpee broad jump
11:05
exhausted
Saturday, August 10, 2013
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