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

20140709

Snatch: 2RM then 1x95% and 1x90%, missed 175 and 170, so took 165 are my 2rm for the day. Back Squat, same pattern but for 3rm. Went to 255, no gas in the legs today is all I can figure. For time: 800m run (ropes to security gate over bridge and back) 5 rope climbs 50 burpees 5 rop climbs 800m run 17:12 Goddamn it was hot.

20140708

Another case of the mondays.

Yesterday...
15:00 snatch max, hit 185 easy, chased 195x5, no joy.
15:00 clean and jerk max, hit 215,with some effort, missed 225x3.

3RFT
500m row
21 HSPUS
12 double KB snatch, 35kbs in each hand
20:54

Today (Tuesday)
Max for day 2 squat cleans +1 jerk, 210,1*95%,1*90%.
Five single jerks at 205.

Three rounds of 3*165 behind the neck push jerk.
5*c2b pull up between rounds

Then 3rft
250m run
8 muscle ups
20 wallballs
12:38

20140706

Active rest

21,18,15,12,9,6,3 rep rounds of 70lbs Russian KB swings
250m hill shuttle run (125 down and 125 back up) starts each round and 10 burpees ends each round.
17:36
Finished with 10 quick trips up and down some nearby stairs the a 30 minute walk.


At the old HQ, CrossFit MECCA in 2007