I adjusted a bit this week since I missed Monday. (Monday’s workout) A. BS; 3.2.1, rest as needed B. Snatch x 2 x 2 @ 80%, x 1 x 2 @ 80% C. 12 minutes AB – 15 calories 5 MU RESULTS: A. 315-325-335 B. 160-165 C. 4+2 cals (REST 3 HOURS) 7 minute amrap […]
I was sick most of the day and redid 14.1 and got 315 reps.
A. fs @ 75-83% x 2-3 x 5 sets B.1 Good Morning x 5-6 x 4 B.2 Pendlay row x 5-6 x 4 + 500m row @ 1:33 pace rest 4 minutes x 6 rounds RESULTS: A. 245-250-255-260-270 B1. 175 B2. 205 C. 4 x 500m row , rest 4 mins al under 1:34. PM Session: A. […]
Friday CF open’s workout RESULT: 344 reps. Felt solid.
4 rounds @ 85-90% effort 12 calories on AB 15 T2B rest time = work time + 3 tnG squat cleans @ 185# EMOM x 6 minutes – + 12 minutes on the clock @ 80% effort 2K row – hold around 1:50-1:55 pace here 50 wall balls, 20# amrap MU RESULTS: A. 2:16, 2:18, 2:21, 2:18 […]
@110% effort 500m row 21 g2O @ 95# 15 burpees to target 6” over reach rest 15 mintues x 2 rest 20 minutes 7 minute amrap 5 box jumps, 30” 3 Dl @ 275 1 p-bar HSPU @ 10” RESULTS: A. 3:42, 3:44 –rest 15 mins– B. 10+3.
A. BS @ 85% x 1 x 4 sets B. Snatch pull @ 85% x 3 x 3 sets + 10 minute amrap 5 burpee box jumps, 24” 10 CTB pull ups 15 thrusters @ 95# RESULTS: A. 315-330# B. 185# C. 4+25. I was only going 80-85%. My flight was delayed 5 hours in […]
A. BS; paused @ 65% x 4 x 3 sets B. EMOM x 10 minutes (3 Hang power clean + 2 FS + 1 thruster @ 145#) + 500m row @ 1:35 pace rest 4 minutes x5 rounds RESULTS: A. 240#. Felt solid. B. Did 13 minutes. I couldn’t get on a rower right away so I […]
Open’s pace here: 20 minute amrap 115# power snatch x 21 reps L-sit pull ups x 27 reps GHD sit ups x 27 reps DONE AT OPT: A. 3+13. I’m still hurting a bit from this!! It was miserable! The snatches felt good…that was about it.
A. Jerk BNK – HS; 80%x1x3 B. Hang Snatch – 65%x3x5 C. Push Press – 70%x5x3 D. BS @ 70% x 5 x 3 sets + 6 minute amrap burped box jumps, 24” must stand up and step down, top of every minute do 3-4 UB muscle ups.. start w/ the Mu RESULTS: DONE AT […]
