4/19

EMOTM 7 Minutes
2 Overhead Squats
3 Muscle-ups

4 Rounds
10 Deadlifts (275/185)
10 Pistols
10 DB Push-Press (45/30)

EMOTM
85# OHS
2 MU transitions (from laying on floor)

Metcon: Not sure of time.. pretty sure I finished last though. Like 10 minutes-ish

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8/27

Squat
3-3-3-3-3

5 Rounds
10 DB Hang Squat Cleans (50s/35s)
10 DB Push Press (50s/35s)
10 DB Step Ups (50/35 on 24/20)*
*Hold one DB however you want on the step ups

Squat
Switched from low to high bar this week
175 across the board. These are hard to get used to!

Metcon:
13:54 w/30 pound DBs
Suckkkkkkkkksssss

7/25 @ 630

Press
3-3-3-3-3 (add 2.5-5lbs from last week)

3 Rounds
AMRAP 3 minutes
3 Deadlift (225/155)
6 DB Push Press (45/30)
9 Box Jump (24/20)
Rest 1 Min

Press
75 across the board

Metcon:
8+4rx

1/13 @ 6pm

5-5-5
Handstand Push-up (Hardest Variation You Can Do)

5 Rounds
5 Front Squat (185/125)
10 Chest to bar Pull-ups
15 DB Push-press (45/30)

Metcon:
13:58RX

This was brutal. I should have scaled to 115 and 25# DBs.

9/26 @ 5pm

Squat
1-1-1-1-1-1-1 (90% 1RM)

AMRAP 10 Minutes
10 DB Push-Press (45/30)
10 DB Step Ups (24/20)
Use the same dumbbells for each exercise. Step ups are with 2 DBs.

Squat
155-155-155-155-155-155-155

Metcon: 5+17rx

3/30 @ 7:30pm – Free Class

4 Rounds
AMRAP
1 minute DB Squats (20lbs)
1 minute Single Arm DB Push Press (20lbs)
1 minute Situps
1 minute rest

Total = 325

Took the free class tonight with a few friends that wanted to give CF a shot. All went well, but 2 WODs back to back sucks.

I. Am. Tired.