1/12/13

20minutes to establish a 1RM Clean & Jerk
PR: 245


For time; 6min time cap:

30 Clean & Jerk @ 135
PR: 2:25

1/11/13

AM
For time:
Row 10 x 100 @ 100%; rest 60sec between each
See pic
+
A1. HSPU – 6 x 10 AFAP; rest 20sec
15 sec all unbroken

A2. Double-unders – 6 x 30sec AMRAP; rest 2:00
Broke 1x on R3 and R5
See pic for reps


B. Squat Snatch – 5 x 1 (work to heavy for the day); rest 2:00
145,155,165,175, 185 (3fails)


C. Strict Toes-to-bar – 3 x 10; rest 60sec


Airdyne 5min @ Z1

1/10/13

A. Clean From Blocks (above knee) - 2 x (2 x 2 68%, 2 x 1 78%); rest 90sec
185, 205

B. LB Back Squat - 3 x 3, 3 x 1 (work to heavy); rest 2:00
185, 215, 235, 265, 265, 265

C. Muscle-up 3 x 10 reps for time; rest 2:00
R1: 34.5
R2: 33.9
R3: 47.3

1/9/13

In order to be able to increase training volume & recovery ability, you must improve your maximum aerobic capacity (MAC). MAC work is essential to long term athletic development and can be the missing link in many CrossFit competitor's programs. If you take a look at top CF competitor's (Rich Froning) they include - MAC like today's morning session or maximum anaerobic power (MAP) like our evening session, in their program DAILY.

AM

Airdyne 5min @ Z1

Rest 2:00

20 Rounds of (20 total minutes)

30sec Airdyne @ 85%

30sec Airdyne @ 50%

then, Rest 2:00

Airdyne 5min @ Z1

1/8/13

Reece Elizabeth

1/6/13 Rest Day

Baby time!