20140728

New cycle begins

3-position snatch: off floor, above knee, hang. 1rm, then 95%,90%.
Hit 150, 140, 130.

1a 3xME HSPU
1b 3xME 185lb front squat
11/7, 11/4, 11,3

5 rounds, every 2:00
100m run
3 HSPU
5 burpees
100m run
~:20 rest per round

20140726

Ya crew run, run, run. Ya crew run, run.

35min run @85% perceived max effort.

20140723

Get it done.

I've got a sinking feeling that hard work is required from this point on.

The snatch didn't like me today, nor I it. A simple 5*2 @165 left me beaten. First set tapped a knee on both reps. Dropped to 155. Failed 2nd rep. Even at 135 I felt like yuck. Back at it again soon.

5*3 back squats @225

Then, for time:
50 double unders
12 push presses @135
9 muscle ups
9 p/p
6 m/u
6 p/p
3 m/u
50 double unders
8:57

20140722

Put in work

It pays off.

Monday, 21 July.

5*1 clean and jerk @185

5rft:
7 hang power cleans @135
14 hand stand push ups
250m run
19:58

20140717

BBG 1) Clean from blocks (just above knee): 2rm –205 Fl on 2nd, so 200lbs 2×2@90% 2) BTN Jerk from blocks (drop every rep): 2rm –200lbs- 2×2@90% Strength/Skill 1a) 4X3 Bench Press – work to a 3rm, 200lbs, rest 90 sec. 1b) 4X5 Tempo Strict TTB (3 counts on descent of legs) – rest 90 sec. Conditioning For time: 30 Burpee Box Jump Overs 24/20″ 30 Front Squats @ 70% 30 Burpee Box Jump Overs 24/20″ 10:28

20140715

On the run...

Today I spent 20:00 to find a heavy 2rm snatch. Hit 180lbs. Made one at 185lbs. Then dropped to 170*1 and 160*1.

Conditioning:
100 hang power snatches 45# bar
100 double unders
1 mile run
13:42

20140711

Ffffff or the systematic open bipolar--bicoastal challenge pt2

This was hard.
Friday led me to receive all weekend after doing CFGO 11.5&11.6 with 7:00 rest in between them.

11.5: 9+5+10+1
11.6: 12's+8

Monday the 14th:
2rm clean and jerk, then 1*95%, 1*90%
Hit 205.
7:00 AMRAP of:
9ghd sit-ups
6 target burpees
3 strict HSPU
4+9+5


At the old HQ, CrossFit MECCA in 2007