4/9

2.45 Mile Run

EMOTM 10 Minutes
5 HSPU
2 Deadlifts

4 Rounds
200m Farmers Carry (45s/30s)
1 Rope Climb
40 Double Unders
Use plates, DBs, or KBs (don’t drop them) for the farmers carry. Weights were chosen to be scaled up if equipment is lacking.

EMOTM
195# DL
hodge podge of HSPU – 5 for first few rounds, then slowly did less…

Metcon:
17:17ish RX

This F*CKING SUCKED!!!! Farmers carry’s with DB’s is shockingly difficult on the shoulders.

3/18

Squat
Establish a 10RM

3 Rounds
50 Air Squats
30 Push-ups
50 Double Unders

Squat
175X10 205×6 (failed on 7th rep)

Metcon: 9:28ish (I think) RX

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.

1/2

Jerk
3-3-3-3 (add 2.5-5lbs to your last sets of triples)

5 Rounds
10 KB Swings (70/53)
30 Double Unders

Jerk
85-85-105-115

Metcon: 5:14rx

11/16

EMOTM 10 Minutes
2 Front Squat
2 Muscle-ups

3 Rounds:
– 10 Alternating DB Snatch (70/50)
– 40 Double Unders
then
75 Air Squats *
* Complete three rounds of snatches and double unders before completing 1 round of 75 Squats. No rest in between.

EMOTM
135#
1 MU attempt on a few rounds

Metcon: 6:46rx

10/9

EMOTM 10 Minutes
3 Deadlifts
2 Muscle-ups

3 Rounds
15 KB Swings (70/53)
15 Ring Dips
50 Double Unders

EMOTM
DLs 195

Metcon:
9:30ish w/8ish dips per round. Still recovering from Fridays dips. This f’ng sucked. For reals. I seriously need to learn to kip these damn things.

“Annie”

EMOTM 10 Minutes
2 Squat Snatch
3 Handstand Push-ups

“Annie”
50-40-30-20-10
Double Unders
Sit-ups

EMOTM
65#
No HSPU due to elbow… Stupid stupid elbow.

Annie – 6:27rx