1/24

Snatch
2-2-2-2 (add 2.5-10lbs from your last double)

5 Rounds
5 Push Jerks (155/105)
10 Burpees

Snatch
75-85-85-95 (yay!!) First time actually dropping under 95 (mostly!). Small feats.

Metcon: 7:58 rx. This f’ing sucked a big fatty.

8/6

Squat
3-3-3-3-3

5 Rounds
5 Push Jerk (155/105)
10 Burpees

Squat
175-185-190-195(1)-200(1 PR)-205(1 PR)

Metcon:
7:16
Dropped to 85#’s on middle of round 2. These were heavy!!!!

4/4 – CrossFit Hardcore, Boca Raton FL @ 530pm

4-8 minute AMRAP

2 Minutes rest between AMRAPs

1. 4 Power Cleans-6 Box Jumps 20/24

2. 4 Push Jerks-6 Pullups

3. 4 Thrusters-6 Burpees

4. 4 Mule Kicks-6 Pushups

Chicks-65#

Cocks-95#

1/11 @ 6pm

Jerk
4-4-4-4 (At least one of the jerks in each set must be a split)

3 Rounds
Row 1 Minute
Burpees 1 Minute
Knees to Elbows 1 Minute
Rest 1 Minute
Post loads and total reps+calories to comments.
Complete the exercises in any order. Don’t tear your hands, you need them tomorrow.

Jerk: 85-85-105-105

These were super heavy today at 105 which is weird since my max is around 130…I think my shoulders are tired from the HSPUs yesterday.

Metcon: 119RX

“Air Force”

“Air Force”
20 Thrusters (95/65)
20 Sumo-high pulls
20 Push Jerks
20 Overhead squats
20 front squats
Perform 4 burpees every minute on the minute including the first minute.

Compare to January 2011

Time: 8:56 RX

“Jackie”

Jerk
1-1-1-1-1-1-1

“Jackie”
Row 1000m
50 Thrusters (45/35)
30 Pull-ups

Jerk: 105-105-125-125-135 (F)-125

Metcon: 9:38 RX

“Grace”

Grace
30 Power Clean & Push Jerk (95)

4:20rx