3/27

Jerk
3-2-2-1-1-1

21-15-9
KB Swings (53/35)
Hand Release Push-ups
Alternating Pistols

Jerk
Was not feeling it today – wrist was on fire! 85-85-115

Metcon:
7:58RX

2/21

Snatch
1-1-1-1

5 Rounds
10 KB Swings (70/53)
10 Hand Release Push-ups
10 Goblet Lunges (70/53)

Snatch
Not worth noting.

Metcon: 9:24rx

2/18

Squat
1-1-1-1-1

21-15-9
Overhead Squat (115/75)
Pull-up
KB Swing (53/35)

Squat
205-225-225-245(f 2 inches shy) 😦 – 145(f). So close to a pr. Bleh.

Metcon: 10:35rx
Need to put in some serious time working on OHS.

2/11

Squat
1-1-1-1-1

Tabata
Row (Calories)
Push-ups
KB Swing (53/35)
Complete 6 rounds of 20 seconds of work followed by 10 seconds of rest. Do all 6 rounds of one exercise before you move onto the next.

Squat
205-205-225(f)-225-235(f)

Metcon: around 120ish…

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

12 Days of Christmas

1 Squat Clean (185/125)
2 Handstand Push Up
3 Pull Up
4 KB Snatch (53/35)
5 Box Jump (30/26)
6 Sit Up
7 Deadlift (185/125)
8 Push Up
9 Squat
10 KB Swing (1.5/1)
11 Burpee
12 Toes to Bar

32:02RX

Holy sh*tballs. That sucked.

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