4-1-22

Seated box jump

3x5

20", 24", 30"

Superset

3x30 banded tricep push downs, green

3x15 double db kickbacks 25#

Bb curl

15 heavy into drop weight 20 half curls

12 into 15

10 into 10

55-45

60-55

65-55

25min cap

5 rounds

12 deadlift 115#

12 burpee over bar

Into

5 rounds

9 hang powerclean 

9 box jump 24"

Into

5 rounds

6 push jerk

6 burpee box jump 24"

Time: 18:00

Happy with this. All ub. Very little transition time 

12 set took me 6:59.

4x3 front squat 

Build to heavy

135

165

185

205

225

3-30-22

Split jerk

Build to 90%

5x2

135

165

185

205

225

Hit 1 of 3 attempts at 225

CrossFit Games Quarterfinal

15min cap

3 rounds

30 pistols

30 GHD

10 ring muscle ups

Time: 17:55

Pistols ub, then 10s, then 2-10-10-8.

GHD 15-15, 10-5-5-5-5, 10-10-5-5

Mu 6-4, 5-3-2, 5-2-1-1-1

3-29-22

3x10

Rear leg elevated lunge jumps

4x3 back squat

Build to 90%

135, 185, 225, 245

4x3min amrap

20 burpee box jump over 24"

Max floor press 135#

Total: 68

28, 15, 13, 12

Bbjo times: 1:25, 1:33, 1:39, 1:40

3-27-22

38min cap

10 rounds:

200m run with 20# wallball

20 wallball 20#

Rest 2min

1:36

1:28

1:28

1:18

1:31

1:40

1:37

1:40

1:37

1:38

Total time w rest: 33:53

All unbroken.

Been feeling sick last 2 days, throat and nose.

Did WOD fasted for 15 hours. Happy with it.