4/16

Apr 16, 2013

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

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3/26

Mar 26, 2013

EMOTM 10 Minutes
2 Power Cleans
2 Muscle-ups

AMRAP 10 Minutes
4 Deadlifts (255/175)
8 Burpee Over The Box Jumps (24/20)

EMOTM
125#
MU transitions – a few tries and NEARLY got one today. This is the week. I am sure of it! Ughhh

Metcon: 6 + 4 RX

3/24

Mar 24, 2013

Snatch Balance
3-2-1-1-1

5 Rounds
4 Power Clean (155/105)
8 Burpee
12 Step ups (27/24)

Snatch Balance
65-75-75-80-80

Metcon: 8:23RX

2/15

Feb 15, 2013

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.

1/22

Jan 22, 2013

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.

1/9

Jan 9, 2013

Jerk
2-2-2-2 (add 2.5-5lbs to your last sets of doubles)

21-15-9
Power Clean (135/95)
Over the Box Jumps (24/20) *
Pull-ups
* No landing on the top of the box.

Jerk
105-105-125-125

Metcon: 12:43rx

12/31

Dec 31, 2012

Squat
3-3-3-3

10-9-8-7-6-5-4-3-2-1
Power Clean (135/95)
10ft Wallball (20/16)
Hand Release Push-ups

Squat
175-175-175-175

Metcon: 13:40rx