10/6/12

Quickly find heavy Snatch: 185

Quickly find heavy Clean and Jerk: 225

21-15-9
Cleans 155
Clapping push ups
Time: 6:58

Immediately run mile

Time: 8:02
Total time: 15:43

10/5/12

OLYMPIC
(1a) Hang Snatch (below knee) - 5 x 2 (75% for 3 sets, 80% for 2 sets)
145x3, 155x2

(2a) Hang Clean (below knee) - 5 x 2 (75% for 3 sets, 80% for 2 sets)
190x3, 205x2

(3a) Snatch Balance - 4 x 2 (heavy)
175, 185, 195 (0/2), 195 (1/2)

STRENGTH
(4a) Good Morning - 3 x 8 (moderate)
95

(5a) DB Bent Over Row - 3 x 10 (moderate)
50

(6a) GHD Sit-ups - 4 x 10 (moderate weight) - 10

10/4/12

All Olympic and Strength work should be heavier than last week.

OLYMPIC
(1a) Clean & Jerk 5 x 2 (~75-85%)
185, 195, 205, 210, 215

(2a) Clean Pull - 4 x 3 (~75-85%)
265

STRENGTH
(3a) Chain Front Squat - 4 x 3 (moderate, fast - heavier than last week) - 195+chains

(3b) Depth Jump - 4 x 3 (12" drop)

(4a) GHD Sit-up - 3 x 8


CONDITIONING
CrossFit LKN Gym WOD
5 Rounds, start rounds every 4 minutes
100m Shuttle Run (2 x 50m)
8 Thruster @ 115
5 KB Swing @ 62
4 Clapping Push-up Burpee + max height jump
100m Shuttle Run (2 x 50m)

R1: 1:14
R2: 1:14
R3: 1:14
R4: 1:15
R5: 1:18

Rest Day

10/2/12

OLYMPIC

(1a) Power Clean + Power Jerk - 5 x 1+1 (75% for 3 sets, 80% for 2 sets) - 185, 195

(2a) Power Snatch + Snatch - 6 x 1+1 (75 to 85% work up in sets of 2) - 145, 155, 165

Note: For the power jerk is not push jerk, your feet should leave the floor.

STRENGTH

(3a) Deadlift - 5 x 1 (work to a heavy single in no more than 6 minutes) - 325, 345, 365, 385, 405

EMOM for 4 minutes complete:

(4a) Bench Press - 3 (same as Tuesday 120918) - 265, 245x3

(4b)Bent Over Row - 5 (heavier than Tuesday 120918) -225

CONDITIONING - VIDEO

CrossFit Main Site Workout from Sunday 120826 - Pat Barber 4:58, Garret Fisher 6:38

10-8-6-4-2 reps for time of:

Muscle-up

Box jump, 40" box

Time: 7:07

9/29/12 Ultimate Raid

Wod 1- 11:46
Wod 2- DL pR 425
Wod 3- Fran 4:01, Grace 7:00, weight change 2:00, 13:26

18th overall