Comments

  1. alex says

    Wednesday PM

    6 rounds for time
    10 deadlifts @ 225#
    10 wall ball to an 11′ target @ 25#
    10 toes to bar
    10 box jump overs @ 24″

    TIME – 12:20

    would’ve liked to have kept this under 12 mins but transtion times caught up with me after the 3rd round ugh

    Power Clean + Power Jerk
    185# – 205# – 225# – 245# x 2 reps each. 3 sets at 245#

    Front Squat
    EMOM x 3 mins
    225# x 3 reps

    +

    15 power snatch @ 75# every 90 secs x 3 sets
    rest
    9 power snatch @ 135# every 90 secs x 3 sets
    rest
    3 power snatch @ 185# EMOM x 3 mins

    just worked on touch no go efficiency at the 75# and 135# loads and 185# was quick singles which actually felt good for once

  2. alex says

    Friday home AM work

    25 min row = 6279m

    kept things at 20-21 strokes/minute and 1:58-2:00 pace for a majority of it and just wanted to get some labored breathing in and mental prep for 17.1 later today. Good stuff as always

  3. Admin says

    Reminder: If you are Officially signed up for the CrossFit Open (via the Games site), Friday Night Lights is a free class! You will be charged a class if you are not officially signed up! You have until 7pm tonight to sign up!!!!

  4. alex says

    Wednesday PM

    3 rounds for time
    20 cal airdyne
    10 deadlifts @ 315#
    60 double unders

    TIME – 6:08

    +

    3 x 10 clean & jerks @ 225#
    work:rest = 1:1

    TIMES – 1:42, 1:39, 1:40

    +

    3 x 6 snatch @ 225#
    work:rest = 1:1

    TIMES – 1:50, 2 for 5 in 2 mins, 1:36

    2nd set just didn’t go well after the 1st rep

    +

    3 x 10 gh raises, 1 min rest b/w sets
    3 x 15 ghd situps w/10# plate – parallell to L position ROM

    AM

    Airdyne
    30 secs on
    30 secs coast
    x 30

    Mins 0 -10 RPM = 70-75
    Mins 11- 20 RPM = 75-80
    Mins 21-30 RPM = 80-85

  5. alex says

    Am rowing at the casa

    1 min for cals
    1 min rest
    x 11 sets

    Cals 24 was lowest (once) and 26 the high. Got 25-26 on most intervals and 299 – 307m.

    low back is a little funky after a bunch of pulling wednesday and some accessory work last night so we’ll see how it feels by tonight for a 17/3 attempt or if i will hold off on it

  6. alex says

    20 min emom
    1) 15 cal row
    2) 15/12 strict hspu*

    *5 sets of 15 hspu
    5 sets of 12 hspu

    +

    Flight Simulator with beaded rope – 10:11

    +

    EMOM x 3 mins x 2 cycles
    1 min rest b/w cycles

    Loads – 70kg – 80kg – 85kg + 90kg – 100kg – 105kg

    bar felt very heavy this am and legs with no juice. hopefully better for the afternoon session

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