1/22

EMOTM 10 Min
4 HSPU
2 Below the Knee Hang Power Snatch

21-15-9
Power Clean (155/105)
Ring Dip
Double Under x2

I decided today that I think I hate CrossFit – at least for the time being.  I’m not having fun anymore at the gym….and I have to FORCE myself to go – which is happening less and less these days.  Bleh.  I guess I gotta find a way to “get back on the horse”… 😦

EMOTM:

A hodge-podge of HSPU’s each round – somewhere between 1 and 4/per… 65# hang power snatch

Metcon: 9:08 w/pushups instead of dips since dips are stupid and I hate the air they breathe.

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“Nasty Girls”

Front Squat
3(80%) 3X3X3 (85%) 3(80%)

“Nasty Girls”
3 Rounds
50 Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)

FS
135-135-145-145-145-135

Metcon:
3 chest to ring Pullups/round for MUs
9:08

1/14

Squat
3-3-3-3

4 rounds
1 Minute Power Snatch (115/80) *
1 Minute Wallball (20/14 to 10ft)
1 Minute Rest

* Your hands must come off the bar and you must stand all the way up between reps. No touch and go. Press outs and muscle snatches are not Rxd. These should be good, clean reps each time.

Squat

190X5X3

Metcon: 69 rx’d+ (85# power snatch & 16# wall ball)

1/11

EMOTM 10 Minutes
1 Deadlift
4 HSPU

3 Rounds
15 Alternating DB Snatch (70/50)
15 Toes to Bar
15 Push Press (95/65)
Rest 1 Minute

EMOTM
235/4 HSPU for first 5 rounds, then 3 for 1, then 2 for the rest

Metcon: 11:53 w/25 situps per round instead of TTB

1/10

Squat Snatch
1-1-1-1-1 (add 2.5-10lbs to your last sets of singles)

100 Thrusters (95/65)
Complete 4 Burpees at the top of every minute (including before your first thruster).

Snatch
75-85-85-75-75

Meltdown:
13: 37ish RX

1/9

Jerk
2-2-2-2 (add 2.5-5lbs to your last sets of doubles)

21-15-9
Power Clean (135/95)
Over the Box Jumps (24/20) *
Pull-ups
* No landing on the top of the box.

Jerk
105-105-125-125

Metcon: 12:43rx

“McGhee”

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA.

He is survived by his father Steven McGhee of Myrtle Beach SC, his mother Sherrie Battle McGhee, and his brother Zachary.

“McGhee”
AMRAP 30 Minutes
5 Deadlift (275/185)
13 Push-ups
9 Box Jumps (24/20)

10+1RX