4/23 @ 630

Squat
5-5-5

30 KB Swings (70/53)
30 Hand Release Push-ups
90 Double Unders
20 KB Swings
20 Hand Release Push-ups
60 Double Unders
10 KB Swings
10 Hand Release Push-ups
30 Double Unders

Squat
175-180-185(failed on 5th) PR

Metcon:
No clue.

Advertisements

3/29 @ 630

Snatch
1-1-1-1-1-1-1

“Helen”
3 Rounds
Run 400m
21 KB Swings
12 Pull-ups

Snatch
65-65-75-75-85-85-95(f)

Helen: 11:34rx about a 1 min pr

3/23 @ 430

Power Clean
1-1-1-1-1-1-1

3 Rounds
10 Deadlifts (275/185)
50 Double Unders

PC
125-125-135-135-135-145(f)-135-140(PR – body weight, bitches!!)

Metcon:
5:2Xish… Pretty sure I may have only stumbled through 2 rounds. Didn’t realize that though until now, which is 2 hours later. WHOOPS! Fail.

2/24 @ 530

High Bar Backsquat
3-3-3-3-3

21-15-9
Power Clean (135/95)
Pull-up
DB Overhead Walking Lunge (35/25)

HBBS
135-155-165-165-185 (PR)
Somehow my back squat must have gotten better or maybe I just do low bar wrong …. 185 wasn’t too hard for these and that’s my current 1RM on low bar. Weird.

Metcon: 10:58RX

2/13 @ 530

Front Squat
3-3-3-3-3
4 Rounds
15 Unbroken Thrusters (95/65)
Run 200m
Rest 1 Minute
Post loads and times to comments.
The first goal is to go unbroken on the thrusters. The secondary goal is to come out the door hard on the run. Better to break and hold the bar in the rack position than set it down.

FS
155-155-165(PR! failed on 2nd though)-155-160

11:01RX
Accidentally scale up and did 75# on the first set of thrusters. Grrrr

2/1 @ 430 – Patriot

15 Minutes to Establish a 1RM Jerk

21-15-9
Ring Dip/Push-up
Box Jump (24+2 Plates/24)
Lunge (45/25)
Use a plate for the lunge and carry however you like.

Jerk 135(PR!) almost got 140 but syc’d myself out. Grr

Metcon: 8:03RX
First RX metcon with ring dips. Woot woot. I still say ring dips can suck a fatty though!

1/30 @ 4:30 – Patriot

Front Squat
2-2-2-2-2-2-2

AMRAP 7 Minutes
7 Overhead Squats (135/95)
10 Bar Facing Burpees (This was changed to regular burpees to accommodate the crowding)

FS 155-155-155-155-160(PR)-160(f on 2nd one)-155(f – body was kaput!)

Metcon: 3+9 w/65# OHS (boo.)

I need some serious QT with OHS.