Metcon
50 Back squats 75#
5 rope climbs
40 Back squats 75#
4 rope climbs
30 Back squats 75#
3 rope climbs
20 Back squats 75#
2 rope climbs
10 Back squats 75#
1 rope climbs
score 12:12
***the ceiling height in the garage is 8 feet so we did laying to standing rope climbs arm only.
I've been CrossFitting since January 2011, mainly training alone in my garage. My love for fitness started as a scrawny 13 year old kid that just wanted to get bigger. As an adult my passion for functional fitness and coaching led me to attaining CF-L1. This blog is my training journal. The workouts are a combination of the Main site, my own programming, OPT and Invictus...
Friday, January 27
Wednesday, January 25
1 25 12
Metcon
Team Clean and Jerk
AMRAP 10 minutes one person working at a time
5 Clean and Jerks 135#
score Keith 6 rounds + 1 rep, Scott 6 rounds
Rest 5 minutes
AMRAP 10 minutes (unbroken)
15 pull ups
30 air squats
45 double unders
Any spotting = 1 burpee
score 2 rounds + 15 pull ups + 30 squats + 15 DU and 12 burpees
***double under's kept tripping me up
Team Clean and Jerk
AMRAP 10 minutes one person working at a time
5 Clean and Jerks 135#
score Keith 6 rounds + 1 rep, Scott 6 rounds
Rest 5 minutes
AMRAP 10 minutes (unbroken)
15 pull ups
30 air squats
45 double unders
Any spotting = 1 burpee
score 2 rounds + 15 pull ups + 30 squats + 15 DU and 12 burpees
***double under's kept tripping me up
Tuesday, January 24
1 24 12
Strength
OHS 5-5-5
115#,125#,135#, felt good so continued 135#x3 PR, 155#x1, 165# fail
Metcon
10-1 reverse ladder
KB swings 24kg
Lunges with 45# plate overhead
Burpees
score 9:33
OHS 5-5-5
115#,125#,135#, felt good so continued 135#x3 PR, 155#x1, 165# fail
Metcon
10-1 reverse ladder
KB swings 24kg
Lunges with 45# plate overhead
Burpees
score 9:33
Monday, January 23
1 23 12
Strength
Split Jerk 1-1-1
155#, 175#, 185#PR
Metcon
"Angie"
100 pull ups
100 push ups
100 sit ups
100 squats
***we put a 5 minute time cap on each movement
score 80, 78, 100, 100 time 17:44, then completed the missing reps
Split Jerk 1-1-1
155#, 175#, 185#PR
Metcon
"Angie"
100 pull ups
100 push ups
100 sit ups
100 squats
***we put a 5 minute time cap on each movement
score 80, 78, 100, 100 time 17:44, then completed the missing reps
Sunday, January 22
1 22 12
Metcon
21-15-9
Front Squat 95#
KB swings 24 kg
DU
score 7:33....Kelly kicked my butt on this one, she scored 6:06 with 65#
21-15-9
Front Squat 95#
KB swings 24 kg
DU
score 7:33....Kelly kicked my butt on this one, she scored 6:06 with 65#
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