(Below knee, above knee, high hang)
Heavier then last week
B) barbell cycling
Power clean and jerk
10 @ 135/95lbs
8 @ 155/105
6 @ 185/115
4 @ 205/125
2 @ 225/ 150
Rest 2 mins between rounds
C) for time
5 muscle ups
10 strict handstand push-ups
15 cal airdyne (run 200m)
20 double unders
25 wallballs 30/20
20 double unders
15 cal airdyne (run 200m)
10 strict hspu
5 muscle ups
GOAL everything unbroken and sprint pace. High intensity.
Accessory work
D) snatch grip Behind the neck press 5x5
E) Snatch balance with NO DIP
A) worked up to 245
ReplyDeleteB) complete
C) finished a second behind tosun #im36
Yesterday's lunges at 135
ReplyDeleteYesterday's snatches at 85. Got to 90 but rushed the high hang and missed it... not heavy weight BUT i was the most up right I've ever been in a complex
Clean complex at 140. Same as last week but the jerk was much better.
Barbell cycling felt actually pretty good! Unfortunately I forgot to take a picture of my times. I know my 95# was 35 seconds though. Squat clean and split jerked the 150 which I was pumped about!!
Wod - 20 ish. Terrible time but I did all my hspu strict.
Overall a successful training date. Woo!
A) worked up to 265..40lb increase from last week..getting a hang of the high hang ;)
ReplyDeleteB) incomplete went right into the wod
C) did Crossfit weightlifting wod with a buddy
3RFT: 4min amrap with 1min rest btwn
-750row remaining time max CJ #135
-750row "" max OHS
-750row "" max OH walking lunge
Rnd 1) 11reps Rnd 2) 12 reps Rnd 3) 10reps
D) did push press sn grip (elbow inflam) #115
E) did it with a little dip by accident..worked up to 185
A) got to 125lbs - attempted 130 but gave up on the clean
ReplyDeleteB) went : 75//85//95//105//115 total time 11:12
C) did class wod instead
Only had time for:
ReplyDeleteC) 7:54
C2B instead of muscle ups.
200 meter run
Should have went with the air dyne
A) worked up to 115