CrossFit
EMOM for 10min:
1 power clean + 2 hanging squat cleans
3 at 65#, then 4 at 70#, then back to 65# for the remaining 3.
Had a hard time with the hanging cleans- couldn't get enough of a shrug and drop fast enough to get my elbows under. Also when I did, I still lean so far forward in my squat that I have a difficult time getting my elbows up as far as I need to.
Rest for 5 min.
-then-
For time:
50 / 40 / 30 / 20 / 10 DU (3x singles)
25 / 20 / 15 / 10 / 5 Hand release push ups
10:07min
Thursday, March 21, 2013
Tuesday, March 19, 2013
03-19-13 CrossFit
CrossFit
For quality and time:
10 shoot thrus- no push up or dip (touched feet a few times during pass through)
20 toes 2 bar (hanging crunches)
30 jump squat
10 dragon flag (laying on back with hands anchored, raise body upright and back to ground maintaining position/control)
20 HSPU (pike position)
30 hollow rocks
10 MU (mod with knees on ground to standing)
20 candlestick rolls (5# wt for momentum)
30 mountain climbers (each leg)
17:57 min
For quality and time:
10 shoot thrus- no push up or dip (touched feet a few times during pass through)
20 toes 2 bar (hanging crunches)
30 jump squat
10 dragon flag (laying on back with hands anchored, raise body upright and back to ground maintaining position/control)
20 HSPU (pike position)
30 hollow rocks
10 MU (mod with knees on ground to standing)
20 candlestick rolls (5# wt for momentum)
30 mountain climbers (each leg)
17:57 min
Monday, March 18, 2013
3-18-12 CrossFit
CrossFit
For max rope climbs and rounds:
1 min rope climb (laying on ground to standing)
4 min AMRAP
20 DU (60 singles)
15 sit ups
10 cleans (65# rx)
1 min rope climb
4 min AMRAP
1 min rope climb
Total: 13 partial rope climbs; 4 rds + 60 singles + 5 sit ups
For max rope climbs and rounds:
1 min rope climb (laying on ground to standing)
4 min AMRAP
20 DU (60 singles)
15 sit ups
10 cleans (65# rx)
1 min rope climb
4 min AMRAP
1 min rope climb
Total: 13 partial rope climbs; 4 rds + 60 singles + 5 sit ups
3-17-13 CrossFit Open
CrossFit Open 13.2
Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20" box
4 rds (120 reps)
75# got pretty heavy in the shoulder to OH- did first 5 unbroken, second round got 4 and dropped the 5, third round 3 and 2, fourth round 2, 2 and 1. Box jumps did lots of step ups to catch my breath and did only step ups on last 2 rounds. It was a lot tougher than I thought it would be!
Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20" box
4 rds (120 reps)
75# got pretty heavy in the shoulder to OH- did first 5 unbroken, second round got 4 and dropped the 5, third round 3 and 2, fourth round 2, 2 and 1. Box jumps did lots of step ups to catch my breath and did only step ups on last 2 rounds. It was a lot tougher than I thought it would be!
03-15-13 CrossFit at grandma's
For time:
50 squats
50 push ups
50 sit ups
50 DU (150 singles)
15:01min
50 squats
50 push ups
50 sit ups
50 DU (150 singles)
15:01min
Tuesday, March 12, 2013
Monday, March 11, 2013
03-11-13 CrossFit
CrossFit
5x5 Back Squat
85, 90, 95, 100, 100#
470# total volume
-then-
3 Rounds for max reps:
45 sec Sott's press (15#)- 15, 10, 10
45 sec thruster (35#)- 6, 7, 7
30 sec rest
55 reps
5x5 Back Squat
85, 90, 95, 100, 100#
470# total volume
-then-
3 Rounds for max reps:
45 sec Sott's press (15#)- 15, 10, 10
45 sec thruster (35#)- 6, 7, 7
30 sec rest
55 reps
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