1-29-25

5 rounds for time

22min cap

30 cal bike

10 powersnatch 135#

Time: 21:52

1 failed snatch on the 47th rep.

I am happy with this considering ive worked out once in the past 11 days.

Snatch weight felt better than I thought. Technique was smooth thru 40.

Didn't feel as strong as I'd like on the bike.

1-24-25

5min bike

30 at 50%

30 at 75%

300 kbs 35# as:

10 Russian

10 SA R

10 SA L

Rest 1min

TGU

4 with 35#

4 with 55#

4 with 70#

4 with 88#

Pumped with that. No fails.

5min bike

30/30

1-19-25

Leg day

Warm up

3 rounds

10 banded single leg box step ups, black

20 jumping squats

Back squat

15 light 115#

5 build 135

5 build 165

5 build 185

8-12 heavy 205

GHD hip thrusts

3x8

Single leg banded dbl db reverse lunge

3x15 with 35s

Black

Green

Green

Plate elevated banded bb RDL

5x10 at 75#

Black band

1-17-25

F3 workout

1min max push ups

44 ub

1min max sit ups

34 ub

Partner wod

100 kb goblet squats 35#

200 kb Russian twist

200 kb sit ups

Partner: Eric

Crossfit

Wod

Open 19.3

10min cap

200 ft single db overhead walking lunge 50#

50 single db box step ups, 24"

50 strict hspu

200 ft hs walks

Timecap: finished 12 hspu as 3, 2, 2, 1,1,1,1,1.

Lunges no problem. Bjo 25 ub each hand.

At timecard stopped hspu and went to hs walks. Awful today. Did 200 ft then 38 push ups. Finished at 21:17.

1-15-25

Back rack reverse lunges

5x10

Bb

95

115

135

135

10min emom in same minute

5 bar facing burpees

5 clean and jerk 135#

I did 8 sets within time.

9th set i completed 1 clean and jerk at cap. Just kept going and finished 10th round at 10:59.

1-12-25

Leg day

3 sets

12 banded landmine rdl w 3 sec negative, green band

Into

16 walking lunges

Front squat

20 light mummy 55#

5 bottom half into 5 full x3 75#

Same 95#

10 heavtbw 3 sec negative 115#

20 drop 20% last weight 95#

3 sets

15 banded kneeling dbl kb front rack hip thrusts w 3 sec negative,  green band w 35# kbs

Wod

10 cal ski

15 burpees

10 cal ski 

Rest 1 min

20 cal bike

15 burpees

20cal bike

Rest 1min

30 cal.ski

15 burpees

30cal ski

Time: 12:45

1-10-25

40min cap

10 rounds

3 wallwalks

30 DUs

400m row

3 squat snatch 75#

Time: 36:09

Rowed 1:50-1:57.

DUs broke 1x on 2 sets.

Snatch all ub. Rx was 135 but working my way back from back tweak.