4/8

Apr 8, 2013

Squat
5-5-5-5

AMRAP 5 Minutes
Run 200m
20 Overhead Plate Lunges (45/25)
Rest 2 Minutes
AMRAP 5 Minutes
10 Burpee Pull-ups
15 Games Standard Box Jumps (24/20)

High Bar Back Squat
165-165-165-165

Metcon:
2+20
2ish

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2/14

Feb 14, 2013

Snatch
2-2-2-2

4 Rounds
8 DB Squat Cleans (45/30)
10 Pull-ups
12 Games Standard Box Jumps (24/20)

Snatch
Fuck. Snatch. Day.
65-65-65-75. Things were not working today.

Metcon: 10:00rx
Also fuck box jumps.

2/4

Feb 4, 2013

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.

12/12

Dec 12, 2012

Jerk
3-3-3-3 (add 2.5-5lbs on to previous set of triples)

4 Rounds
12 Overhead Squats (95/65)
12 Hand Release Push-ups
12 Games Standard Box Jumps (24/20)

Jerk
105 across

Metcon: 7:22rx

11/27

Nov 27, 2012

EMOTM 10 Minutes
2 Power Snatch
4 HSPU

4 Rounds:
12 Games Standard Box Jumps (24/20)
10 Alternating DB Step-Ups (70/50) (One DB)
8 Toes to Bar
6 DB Snatches (70/50)

EMOTM
85# w/ 4hspu first 2 rounds then a steady decline… bleh

Metcon: 12:02RX
This sucked donkey balls.