9-29-17

Back squat
3x3 at 75%
225

3 Rounds:
AMRAP 5 Minutes
30/18 Calories on Bike
10 Squat Cleans 165lbs
Max Calories on Bike in remaining time
Rest 3:00

20, 11, 9 cals

Got off bike at 1:34, 143, 1:42

Got back on with 1:07, :25, :20

9-28-17

4 Rounds:
12 Power Snatch 95lbs
12 Overhead Squats
12 Ring Dips

Time: 9:26
Ohs ub
Snatch ub then 11-1
Dips ub then 7-5, 6-6, 6-3-3

Splits: 1:30, 3:00, 2:30, 2:22

9-24-17

2. Strength
Strict Press
2×10
Then
3 Reps every 2:00 for 12 Minutes
AHAP

155
3,3,3,3,2,2

3. OLY
18min cap
3 rounds
21 push ups
15 Dball shoulder throws 100#
500m row

Time: 15:24

4. Bitch Work
3 Rounds:
Ski Erg 15 cal
Rest 90 sec

0:39, 0:36, 0:37

9-23-17

CFN vs CFV Throwdown 2017

My partner was Adam Wilson.

WOD 1:
Squat Clean and Jerk Ladder
10min cap
10-8-6-4-2 each at 155, 185, 205, 225, 255.

We hit 2 squat cleans at 255 then I hit 111 ub dus for tie breaker.

WOD 2:
Tri Harder
26min cap
10 rounds
250m ski erg
20 Cal assault bike
250m row

Time: 24:59

WOD 3:
Chipper
15min cap

100 wallball (50 w 20# wb, 50 w 30# slamball)
80 kbs 70#
60 deadlift 225#
40 c2b
20 synchronized burpee over bar
100 meter bear crawl w furniture sliders

Time: 12:57

C2b were way worse than planned, sets of 8. Burpees were terrible, sets of 4-5.

Overall we were middle of pack out of 20 teams. Kate and Loreyn got 3rd place. Kate hit 10 bar muscle ups.

9-22-17

Throwdown 2017 Chipper Practice

9-19-17

Back squat
5x5 at 80%
240

Row 5k
200m hard
300m recovery

Time: 19:32

2k: 7:43

4k: 15:40

On pace avg 1:43
Recovery Pace avg 2:11

9-15-17

Conditioning
AMRAP 20 Minutes
6 Squat Snatch 135/95lbs
12 Box Jump Overs 24/20″
18 Cal row

R: 5+9 bj

No fails on snatch, all singles. Ub bj. Row at 12-1300 finishing 50-53 sec per round.

Back squat
3x3 at 92.5%
Too pooped from metcon for 92%. Did 85%.

255