03-28-13 CrossFit

CrossFit

Amanda
9-7-5
Ring MU (ring row, transition, jumping ring dip)
Squat snatch (45#, snatch + OHS)

14:00 min.

Dropped a lot of the OHS portions. Just felt super tired and weak today. After the workout, I did 9-7-5 ring dips with a red band as I didn't get much negative work on the jumping ring dips during the workout. Also attempted a T2B- got kinda close. Left shoulder kind of hurts and just feel blah all over. Getting frustrated to the point of tears with the OHS didn't help either...

03-27-13 CrossFit Memorial Hill

CrossFit at Memorial Hill in KC

5min AMRAP warm up:
50 singles
10 wall balls (14#)
10 pass through
10 lunges
10 jumping jacks

2 rds + a few singles

Skill set:
Clean and jerk, 5rds
5 at 60% (55#)
5 at 65% (60#)
5 at 70% (65#)
5 at 75% (70#)
5 at 80% (75#)

6 min AMRAP:
35 DU (105 singles)
10 wall balls (14#, 8ft)

3 rds + 75 singles

03-25-13 CrossFit

CrossFit

4 RFT:
22 lunges (11 each leg)
16 MBC (14#)
10 slapping push ups (HR at top)
200m run

19:54min.

My legs were ridiculously sore from wallballs yesterday. Did most of the MBC in sets of 2.

03-24-13 CrossFit Open

CrossFit Open 13.3

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14 lbs to 9' target)
90 Double-unders
30 Muscle-ups

85 wall balls (plus a ton of no reps for not getting it up to 9')

03-22-13 CrossFit

CrossFit

20 min AMRAP:
250m row
10 T2B
10 slam balls (15#)
10 push press (35#)

5 rds + 250m row

03-21-13 CrossFit

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

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