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.

4/21 Barbell Complex

4 Rounds
1 BB Complex * (95/65)
20 Pull-ups

* BB Complex consists of
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back Squats
5 Power Snatch Balances
You can rest anywhere but the bar cannot touch the ground during the complex.

12:26RX

Power Snatch Balances are f’ing stupid.

2/4

Squat
2-2-2-2

21-15-9
Games Standard Box Jumps (24/20)
Push Press (95/65)
Front Rack Lunge (95/65)

Squat – 215# across the board

Metcon: 9:07rx

That sucked.  My knees are a real mo-fo and the sides of my feet were hurting, which made me angry.  I think I hate crossfit.  Bleh.

1/11

EMOTM 10 Minutes
1 Deadlift
4 HSPU

3 Rounds
15 Alternating DB Snatch (70/50)
15 Toes to Bar
15 Push Press (95/65)
Rest 1 Minute

EMOTM
235/4 HSPU for first 5 rounds, then 3 for 1, then 2 for the rest

Metcon: 11:53 w/25 situps per round instead of TTB

“Tabata Fight Gone Bad”

“Tabata Fight Gone Bad”
8 Rounds of 20 Seconds of Work Followed by 10 Seconds of Rest of:
10ft Wallball (20/14)
Sumo Deadlift High Pull (75/55)
Box Jump (20/20)
Push-press (75/55)
Row (Cal)
Complete all 8 rounds of each exercise before moving on to the next.

260-300ish RX
Kinda lost count.

12/17

Squat
3-3-3-3 (add 5-10lbs from last week)

4 Rounds
10 Hang Squat Clean (115/75)
5 Push-Press (115/75)
10 Back Rack Lunge (115/75)
5 Push Jerk (115/75)

Squat
175-185-195-195

Metcon: 12:30ish RX
First round unbroken then fell off the cliff. Sonofabitch.

11/29

Squat Snatch
1-1-1-1-1

4 Rounds:
9 Deadlift
6 Hang Power Clean
3 Push Press
Rest 3 Minutes
* For weight, not time (work up to heaviest possible weight)
** Must touch and go – no resting with bar on ground during rounds

Squat Snatch
75-75-85(power)-75-75

Metcon:
100-110-115(only got 1 PP)-95