A.
3-3-3-3-3
Front Squat
135-185-195x1PR-195x2PR-155(worked on depth here)
B.
21-15-9
DB hang squat clean 35#
HSPU
10:30
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...
Thursday, July 5
Tuesday, July 3
July 3 2012
Partner workout
1200 m row
120 kb swings 24kg
80 thrusters 25# DB
60 ring dips
1200 m row
score
19 minutes
broke up reps as folows: 200m row x 3 each, 15 kb x 4 each, ring dips as many as possible each
1200 m row
120 kb swings 24kg
80 thrusters 25# DB
60 ring dips
1200 m row
score
19 minutes
broke up reps as folows: 200m row x 3 each, 15 kb x 4 each, ring dips as many as possible each
Monday, July 2
July 2 2012
A.
5-5-5-5-5
Overhead squats
score
95#-115#-135#-145#(x2)-145#(x2) PR
The last 2 sets I spent too much time at the top, needed to move faster and could have made it!!
B.
AMRAP 12 minutes
6 ground to overhead 35# DB
12 box jumps 24"
score
10 rounds + 6 reps
5-5-5-5-5
Overhead squats
score
95#-115#-135#-145#(x2)-145#(x2) PR
The last 2 sets I spent too much time at the top, needed to move faster and could have made it!!
B.
AMRAP 12 minutes
6 ground to overhead 35# DB
12 box jumps 24"
score
10 rounds + 6 reps
Sunday, July 1
July 1 2012
A.
5 rounds of:
Snatch 1.1.1 rest 10 seconds between each
score
95#-115#-115#-125#-125#
Worked on technique and speed here, also worked on maintaining the hook grip
B.
5 rounds for time:
10 power cleans 135#
10 ring dips
score:
9:55
5 rounds of:
Snatch 1.1.1 rest 10 seconds between each
score
95#-115#-115#-125#-125#
Worked on technique and speed here, also worked on maintaining the hook grip
B.
5 rounds for time:
10 power cleans 135#
10 ring dips
score:
9:55
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