Thursday, January 28, 2021

Morning

Shift from 1/25 (Valut #4)

14 minutes of

4 inchworms

8 db hang cleans- right 

8 db hang cleans- left

16 air squats

Goal- 8 rounds

Total- 8+2, slow in the beginning- was at 4 rounds at halfway point

20 lb db, push ups on knees

Tuesday, June 17, 2014

Workout

CrossFit

Warm up

Deadlift 3 rep max
95, 115, 135, 145, 155, 165?

WOD
EMOM for 10 minutes
3 deadlifts- 135lbs
3 tall box jumps- 24 inch

Wednesday, June 11, 2014

Workout

CrossFit

Warm up

Hang Clean 1 rep max

65 (6), 85 (4), 105, 115, 125, 135 (f), 135, 140 (f), 140

WOD

5 rounds of

6 hang cleans- 105 lbs

12 box jumps

Time- 7:19  (RX!)

Saturday, March 1, 2014

Workout

CrossFit

Back Squat
Based on 140 max
With 2 second hold at the bottom
5- 50%- 70
5- 60% 85
5- 65%- 90
then,
3- 75%- 105
3- 80%- 110
3- 80%- 110
3- 80%- 110

At home
Power clean
10- 55 lbs
10- 65 lbs
10- 70 lbs
Yoga stretching between

WOD
5 rounds of
20 kb swings
20 kb high pulls
200 meter run
Time- under 20 minutes

Lots of  yard work!

Monday, August 5, 2013

Workout

CrossFit

Warm up

4 rounds of
4 min AMRAP
400 meter run, then AMRAP of:
slam ball- 25 lbs.- 43
dumbbell snatch- 30 lbs.- 25
kb high pulls- 35 lbs.- 41
burpees- 21
2 min rest between rounds

Ran 20 minutes.

Friday, June 14, 2013

Workout

CrossFit

Warm Up to a heavy power clean, hang clean, split jerk
75, 85, 95, 105

WOD
Alternating EMOM for 20 minutes
1 power clean, hang clean, split jerk- 95 lbs
8 burpees

Ran 2 miles after CF.

Friday, May 10, 2013

Workout

CrossFit

Warm up

Dead Lift
5-3-3-1-1-1
125, 145, 155, 165, 165 (oops), 185

WOD
Alternating EMOM for 12 minutes
5 deadlifts- 115 lbs. (about 60% of one rep max)
30 seconds of bicycles

***Went at 5:30 am!