Monday, March 17, 2014

Birthday week!

Monday - MOFO 10 min EMOM - 7 Back Squats 155#, 7 Push Presses 75#. Weight was 70% of 90% 1RM. Went too light on push press, but squats were good. 10 reps each on last round.
WOD
7 MINUTE AMRAP
7 Hang Power Snatches
15 Front Squats
Only used 75#, good weight to keep moving. 3 rounds.

Tuesday - Bike trainer for 30 mins before breakfast, kept it easy. Then went for a run before lunch, 6.5 miles @ 8:30 pace. Super windy on the way back!

Wednesday - MOFO 10 min EMOM - 7 OHS, 7 Split Jerks. Used 115# for both, little heavier than 70% load, did the jerks on the blocks so didn't have to lower the weight. 7 for both on final round.
WOD
15 min AMRAP
Team Row for Calories
*P1 rowing for max calories
*P2 completes 8 burpees box overs 20"
211 Cals, me and Sam. Shoulders were pretty smoked, just kept steady pace.

Thursday - MOFO 10min EMOM - 7 Dead lifts, 7 Back Jerks. 185# & 115#. 11 and 5 last round, should have split jerked, would have had more.
WOD
7 min AMRAP
3 Hang Power Snatch
6 Snatch Balance
12 Pull ups
REST 3 min
5 Hang Cleans
10 Push Press
Only used 95#. and that felt heavy. Forgot to full squat the first and second round, redid the second round correctly. Second WOD used 95 and did push jerks for most, second and third mixed in 65# push press.
Rough day on the shoulders... thoroughly smoked.

Friday - Gymnasty.
WOD
21 - 15 - 9
KB Swings
KB SDHP
KB Goblet Walking Lunges
6:13 using 55# kb, most movements unbroken, so too light, but low intensity felt good today.
Worked on some muscle ups after.

Saturday - 14.4 Open WOD at 70.
14 min
60 Cal row
50 Toes2bar
40 wall balls
30 cleans 135#
20 muscle ups.
166 reps. Made it to the cleans and they felt WAY heavy, but got 16. TTB were the killer, had to do singles, and they took forever. Finished the 14 reps after time, then did some back squats, 5x95, 5x135, 5x185.
Went out at night with Crossfit70 people for Courtneys bday party!

Sunday - Birthday Fun Day with Wyatt!

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