Monday, January 05, 2015

New Start, New Year... DAMN it's cold!

Monday - 1300m row warmup
Clean 1RM - 195# PR! Missed 200# 3 times, just not getting under, bar was high enough.
Back Squat 7 x 1 80% - 205#, easy
Pistols EMOTM for 5 min 30s alt. pistols - 10 per, 50 total.
Metcon (Distance)
12min Row, alt 1min slow, 1min medium, sprint last min then repeat. - 2918m total:
214m  253m  292m
205m  245m  274m
209m  242m  271m
194m  242m  281m

Tuesday
30s hollow rock, 30s rest, 5 rounds - 19 per round
Power Clean 7 x 1 80% - 145# (supposed to be 135)
Split Jerk 7 x 1 80% - 145#
2 rope climb OTM for up to 6 min
Metcon (Time)
20-18-16-14-12 Chest to Bar Pull Ups
2-4-6-8-10 Front Squats 155#
12:57 - should have done squat clean... wasted time doing power clean then squats.

Wednesday - 1000m row warmup easy
Back Squat 6 x 2 80% - 215# (closer to 85%)
Split Jerk 6 x 2 80% - 145#
WOD - CrossFit Games Open 14.4 (AMRAP - Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20#
30 Cleans, 135#
20 Muscle-ups
Made it through 24 cleans, 174 reps.

Thursday - Rest

Friday - 1000m row warmup
Power Clean 6 x 2 80% - 145#
Toes-To-Bar (3-4  Large Sets) Did 8, 7, 8, 5, 5.
24" Weighted Box Step ups - 50# sand bell 4x10
Super Set: Muscle up practice (banded on low rings)
Snatch 5min EMOM - 15s on/45s off - 4 reps each round, 95#, 105# last set.
WOD - Metcon “Duel At Sea vs. Partner”
8 Minute AMRAP:
*With a partner, complete 15 Burpees as a buy in.  When the first athlete is done, they will start with one of the two choices: Back Squat 135# and/or Row 300m
Started with row, 15 reps, then row, 17 reps, then 200m worth of row. Partnered with Kent, 76 reps total.

Saturday - 6min row warmup
Snatch 20min EMOM  3 Position (Hip, Knee, Floor) - 5@75#, 5@80#, 5@85#, 5@90#
Split Jerk 5 x 3 80% - 145#
Muscle-ups (Get a Muscle Up) - still not there... but very close!

Sunday - Rest

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