10/24/12

OLYMPIC
Clean & Jerk 5 x 1 (work to heavy for the day) - 165, 185, 205, 225, 245(fail jerk)

STRENGTH
3 Rounds of 3 Back Squat @ 75%: 235, every 30 seconds
Rest 90 seconds

3 Rounds of 3 Weighted Jump Squats @ 23.5%: 85, every 30 seconds
Rest 90 seconds

3 Rounds of 1 Back Squat @ 85%: 275, every 30 seconds

CONDITIONING
4 Rounds of:
5 Bench Press @ 100 DB
10 Strict Pull-ups
Rest 1:1 (rest as long as you worked)

Pull ups
R1: 10
R2: 6,4
R3: 6,3,1
R4: 5,2,1,1,1

10/23/12

STRENGTH

EMOM for 6 minutes

15m Sled Pull - attach a rope to the butcher and pull across the turf, turn the butcher around and walk your rope to the other side between intervals (260/170)

Note - Butchers weigh ~70#, load 4 x 45# plates for men, 4 x 25# plates for women. You should be pulling the butcher across the gym, hand-over-hand while standing at the opposite side of the turf, not dragging the sled behind you.

14,15, 14,13.5, 13, 12


CONDITIONING

AMRAP in 25 minutes of:

400m Run (sub 500m row if you are unable to run due to injury)

25 Slamball @ 30/20

20 KB Swing @ 53/35

15 Wall Ball @ 20/14

10 Toes-to-bar

5 HSPU

Rounds: 3+15 wallball

10/22/12 PM

STRENGTH

Behind the Neck Push Press – 5 x 1 (72.5% of 1RM Push-press) - 155

Deadlift – 5 x 3 (75% for 2 sets, 80% for 2 set, 85% for 1 set)- 320, 340, 360

10/22/12 AM

CONDITIONING

Part 1

EMOM for 6 minutes complete:

5 Clapping Push-ups (hands must touch chest)

20 Double-unders

Note: This should be completed AFAP


Part 2

Row 500m @ 80% of fastest 500m pace - 1:29 (PR)

Rest 90 seconds

3min AMRAP of: 1 Rope Ascent, 3 Snatch @ 135, 5 Burpees
Rounds: 2

Rest 90 seconds

5min AMRAP of: 5 Front Squats @ 135, 5 Push-press @ 135, 5 Box Jumps @ 30″
Rounds: 3+5

Rest 90 seconds

3min AMRAP of: 1 Rope Ascent, 3 Snatch @ 135, 5 Burpees
Rounds: 2

Rest 90 seconds

Row 500m – beat your 500m time from the beginning - 1:33.8

Rest Day - Nataly's 2nd Birthday

Went to Dan Nicholas Park in Salisbury.

10/19/12

OLYMPIC
Snatch from Blocks 5 x 1 (60%) - 115

STRENGTH
OHS 4 x 5 (60%x2, 65%x2) - 135, 145

CONDITIONING - Lactate Tolerance
5 Rounds of:
6 Hang Power Snatch @ 115
5 Burpee Box Jumps @ 24"
4 Muscle-ups (sub bar muscle-ups or C2B pull-ups if you cannot complete 4 muscle-ups unbroken)
15m butcher push @ Bodyweight (sled weighs 70#)
Rest 3 minutes

R1: 0:49
R2: 0:52
R3: 0:49
R4: 0:55
R5: 0:40

R4+5 dropped to 95 snatch
R5 snatch, Burpees, c2b
R2+4 were low butcher grip

10/18/12

Thursday 121018

STRENGTH

(1a) Banded Deadlift 3 x 8 (30,40,50% by round) - 127, 170, 217

Rest 60 seconds

(1b) Sled Sprint 3 x [2 x 15m / 30 rest] (add 45#)

Rest 90 seconds

Notes:

For the banded deadlift - total weight (band + bar) should be approximately 30% band and 70% bar. 2 x Green bands add around 90# of resistance at lockout, scale accordingly.

For the sled pull, complete two sled sprints 60 seconds after completing each set of deadlift. Rest 30 seconds between each sled sprint.


CONDITIONING

2012 CrossFit Open Workout #5 (12.5)

7 min AMRAP (for total reps)

3 Thrusters @ 100

3 Chest to bar Pull-ups

6 Thrusters @ 100

6 Chest to bar Pull-ups

9 Thrusters @ 100

9 Chest to bar Pull-ups...

(continue adding 3 reps each round until time is up)

Total: 97 (7 thrusters into 18)