Open WOD 12.4
12 minute AMRAP
150 wall balls 20# 10 feet
90 DU
30 MU
score 240
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...
Saturday, March 17
Thursday, March 15
3 15 12
A.
Practice hand stands then add walking
Practice muscle ups
Skin the cats
B.
Build up to a heavy Split Jerk
C.
5 rounds for time
6 hang power clean 135#
12 HSPU
50 DU
score
A. Got 2 steps on hands
B. 175#
C. 16:40....used 3 ab mats for HSPU
Practice hand stands then add walking
Practice muscle ups
Skin the cats
B.
Build up to a heavy Split Jerk
C.
5 rounds for time
6 hang power clean 135#
12 HSPU
50 DU
score
A. Got 2 steps on hands
B. 175#
C. 16:40....used 3 ab mats for HSPU
Wednesday, March 14
3 13 12
Strength
Work up to heavy 1 RM chin up
45#-70#-90#-100# fail, 100# mixed grip, 110# fail
Metcon
3 rounds
1000 M row
25 pull ups
12 ab mat sit ups
rest 4 minutes
1-6:28
2-6:18
3-6:14
Work up to heavy 1 RM chin up
45#-70#-90#-100# fail, 100# mixed grip, 110# fail
Metcon
3 rounds
1000 M row
25 pull ups
12 ab mat sit ups
rest 4 minutes
1-6:28
2-6:18
3-6:14
Tuesday, March 13
3 12 12
A.
Turkish get up x 3 16kg
L tuck to extension x 6
B.
every minute on the minute for 10 minutes
10 reverse lunges with med ball hold 20#
10 ab mat sit ups
Turkish get up x 3 16kg
L tuck to extension x 6
B.
every minute on the minute for 10 minutes
10 reverse lunges with med ball hold 20#
10 ab mat sit ups
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