2/4

Squat
2-2-2-2

21-15-9
Games Standard Box Jumps (24/20)
Push Press (95/65)
Front Rack Lunge (95/65)

Squat – 215# across the board

Metcon: 9:07rx

That sucked.  My knees are a real mo-fo and the sides of my feet were hurting, which made me angry.  I think I hate crossfit.  Bleh.

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1/30 at CrossFit Invictus

Five sets of:
Back Squat x 10 reps @ 30X0
Rest 30 seconds
Single Arm Dumbbell Rows x 10 reps each arm @ 2111
Rest 30 seconds
Heavy Kettlebell Swings x 10 reps
Rest 30 seconds
Dumbbell Shoulder Press x 10 reps @ 20X1
Rest 2 minutes

125 w/25#DB, 20#DB, 53#KB
135 w/35#DB, 25#DB, 53#KB
155 w/45#DB, 35#DB, 70#KB

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)

12/31

Squat
3-3-3-3

10-9-8-7-6-5-4-3-2-1
Power Clean (135/95)
10ft Wallball (20/16)
Hand Release Push-ups

Squat
175-175-175-175

Metcon: 13:40rx

12/17

Squat
3-3-3-3 (add 5-10lbs from last week)

4 Rounds
10 Hang Squat Clean (115/75)
5 Push-Press (115/75)
10 Back Rack Lunge (115/75)
5 Push Jerk (115/75)

Squat
175-185-195-195

Metcon: 12:30ish RX
First round unbroken then fell off the cliff. Sonofabitch.

12/10

Squat
3-3-3-3

8 Rounds:
30 Seconds KB Swing (53/35)
30 Seconds Rest
30 Seconds Wall Ball (20/14 to 10ft)
30 Seconds Rest

Squat
175-175-195-175

Metcon: no clue. Probably a lot since I am pretty tired. Duhh

12/3

Squat
5-5-5

3 Rounds:
400m Run
21 Thrusters (75/55)
15 Pull-ups

Squat
175-195-200(failed on 2nd)

Metcon: 15:05rx