Monday, December 02, 2013

Quack, quack, quack

Monday - 5x3 OHS - 75, 95, 115, 135, 155# PR, felt like I could do more.
WOD
12 MINUTE AMRAP
5 Hang Power Cleans 125#
10 TTB - did 20 ab mat sit ups
15 Box Jumps 24"
4 rounds even. Round 2 did 5 TTB and 15 sit ups, round 3 did 10 TTB, round 1 and 4 did 20 ab mat sit ups. Shoulder and between the ribs was hurting on TTB.  Cleans were not very pretty, not staying on heels.

Tuesday - Ran 6 miles @ 8:37. felt harder than it should have.

Wednesday - Pull ups - 7 rounds, 10 sec negative + strict (5, 4, 3, 2, 2, 1, 1). 5x3 back squat 135, 155, 185, 205, 225, 230# - 3RM PR.
WOD
EMOM 15 Minutes
5 push ups
5 C2B pull ups
Did strict instead of c2b, had to kip a couple near the end. Push ups were easy.
33 burpees

Thursday - planning rest day

Friday - 5x3 dead lift - 135, 185, 225, 255, 275. Failed 285. 275# 3rm PR
WOD
Row 800m -(2:59)
3 Rounds
12 Push Jerk
12 OHS
Used 95#. broke them up a lot, but don't remember exact count. 13:51

Saturday - Duck Hunting. Early, cold morning! Nothing much flying. Breaking ice sucks. Headed to watch the crossfit competition the rest of the day.

Sunday - Relax and do nothing. Shooting range in the afternoon.

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