warm up:
crossfit shrewsbury loop
10 overhead squats @ pvc
10 lunges
strength: thrusters 3-3-3-3-3
warm up: 45x8, 65x6
working sets: 95x3x3x3x3x3
wod: 10 minutes of "cindy"
5 pull ups (kip)
10 push ups (hand release)
15 squats
6 rounds + 4 pull ups
March 17, 2012
strength: deadlift 3-3-3 (70%-80%-90%)
warm up: 45x10, 95x5, 115x5
working sets: 130x3, 150x3, 165x8
March 19, 2012
warm up:
crossfit shrewsbury loop ;)
duck walks
wall walks (vertical)
10 push ups
10 squats
10 sit ups
strength: back squat 5-3-1+ (75%-85%-95%)
warm up: 45x10, 95x8, 115x3
working sets: 135x5, 155x3, 170x2
wod: amrap 6 minutes
10 kettlebell swings @ 16kg
10 burpees
4 rounds + 6 burpees
wod 2.0 : death by 10 meters
got to round 10
warm up: 3 rounds
jump rope (2 minutes)
10 push ups
10 sit ups
+lat ball and pass throughs
skill: snatch complex (snatch/snatch balance/overhead squat)
15#, 35#, 40#, 45#, 50#
wod: 5 rounds for time
250m row
21 ketlebell swings @ 16kg
15:00
March 14, 2012
"active rest"
press:
30x5, 50x3, 60x3, 65x2, 60x3, 45x3, 50x3, 60x3
*press work: "moment" arm; sit weight of the bar in the meat of your hands and less in your fingers; less front squat rack for the press.
handstand and pull up work
foam rolling
March 13, 2012
warm up: 3 rounds
250m row
10 push ups
30:30 superman/hollow rock
strength: clean and jerk
burgerner's warm up
clean and jerk 2-2-2-2-2
(30x2) 60x2, 80x2, 90x2, 100x2, 105x2, 110x2 (f on 2nd jerk)
wod:
"Annie"
50-40-30-20-10
double unders
sit ups
16:32
