4/26

EMOTM 8 Minutes
5 HSPU
2 Hang Power Clean

4 Rounds
5 Strict Press (95/65)
10 Back Rack Lunges (95/65)
5 Push Press (95/65)
10 Backsquats (95/65)

EMOTM
125#
HSPU 5-4-3-3-3-3-2-3

Metcon: 7:19rx
Holy. Shoulders.

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4/16

EMOTM 7 Minutes
2 Power Clean
5 HSPU

Run 800m
50 Sit-ups
50 Deadlifts (95/65)
Run 600m
30 Knees to Elbows
30 Power Cleans (95/65)
Run 400m
10 Toes to Bar
10 Power Snatch (95/65)
Run 200m

 

EMOTM: 135# 3 hspu/round

Metcon: 20:56RX

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.

2/15

EMOTM 10 Minutes
2 Power Cleans
4 HSPU

Rx’d/LII
AMRAP 12 Minutes
1 Rope Climb
10 Hand Release Push-ups
10 Overhead Plate Lunges (45/25)

EMOTM
125 (first 4 rounds) 135 for the rest
4/3/2 HSPU a few rounds each

Metcon: 6rounds
Fuck. Rope. Climbs.

1/31

EMOTM 10 Minutes
2 Deadlift
2 Muscle-ups/MUT/Ring dips

AMRAP 10 Minutes
3 HSPU
6 Pistols
9 Russian KB Swings (70/53)

EMOTM:
205# and 1 or 2 bar muscle ups per round (w/green band)

Metcon: 6rx

“Diane”

EMOTM 10 Minutes
2 Front Squats
5 Knees to Elbows

“Diane”
21-15-9
Deadlift (225/155)
HSPU

EMOTM
135#

Diane – 12:30 rx

I hate you Diane, I hate you so bad. Whore.

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.