Week 2 of 9

Week 2 of 9 - Lots of Squatting this week, again!

Monday July 29

A. Backsquat - 60%x4, 70%x4, 80%x4x4

115, 135, 155
B. Snatch - 60%x4, 70%x4, 80%x3x3

65, 75, 85
C. Clean & Jerk - 60%x(3+1), 70%x(3+1), 80%x(3+1)x3

85, 100, 115
D. Snatch Deadlift - 85%x5x4

90
E. Press - 4x5
65, 70, 75 x 4, 80 x 2, 75 x 4
+

8 min EMOM of:
1-3 Muscles up on the min
Nope- not today.  Shoulders still extremely sore.

Tuesday July 30

A. Backsquat - 60%x3, 70%x3, 80%x3x2

115, 135, 155
B. Power Snatch + Snatch Push Press + OHS - 60%x3+3+3, 65%x(3+3+3), 70%x(3+3+3), 70%x(2+2+2)x3

60, 65, 70, 70
C. Power Clean + Front Squat + Jerk - 60%x(3+3+3), 65%x(3+3+3), 70%x(3+3+3)x3

85, 95, 100 (rounded percentages up since I was using the 33kg bar)
D. Snatch Pull - 85%x4x4
90
+

3 RFT:
300m Row
15 DB Push Press
10 Burpees
Didn't time this- just moved through at a steady pace.  Felt really tired today.


Weds July 31

A. Front Squat - 60%x4, 70%x4, 80%x3x2
100, 115, 130 (rounded up because I used the 33kg bar)
B. Snatch - 60%x2, 70%x2, 80%x2x3
65, 75, 85 (video)

C. Clean & Jerk - 60%x(2+1), 70%x(2+1), 80%x(2+1)x3
85, 100, 115 (video)

D. Clean Pull - 85%x4x4
125


Thursday Aug 1- I ended up doing this on Friday as Stele was sick with a fever and so was I.  I now understand that I was so tired this week because I was fighting something.  Feeling much better today.

A. Backsquat - 60%x4, 70%x4, 80%x4x2
115, 135, 155
B. Snatch - 60%x4, 70%x4, 80%x3x3
65, 75, 85
C. Clean and Jerk - 60%x(4+1), 70%x(4+1), 80%x(3+1)x2
85, 100, 115
D. RDL - 85%x5x5 (% of clean)
125E. Push Press - 60%x4, 65%x4, 70%x3x2
75, 80, 85
+

AMRAP in 10 minutes of:

7 hang power cleans 95lbs

200m row

6 rounds even

Friday Aug 2
Rest day- did yesterday's workout today.

Sat Aug 3

A. Backsquat - 60%x3, 70%x3, 80%x3x3
115, 135, 155
B. Snatch - 60%x2, 70%x2, 80%x2, 85%x2x2
65, 75, 85, 90
C. Clean & Jerk - 60%x2(1+1), 70%x2(1+1), 80%x2(1+1)x3
85, 100, 115
D. Clean High Pull - 85%x3x4
125
E. Press - 4x5
Start at 65
F. Front Squat - 60%x3, 70%x3, 80%x3, 85%x2, 80%x3
100, 115, 130, 140, 130

Sunday Aug 4

Bowen Hero WOD

2 Rounds for time: (30 minute cap)
.9 mile run (out and back across Bowen Memorial Bridge)

7 deadlifts (60-70% of max NTE 275/185lbs)

10 burpee pull-ups

14 single arm KB thrusters (7/arm) NTE 53/35lb Kbs

20 box jumps 20"

26:59- this was miserable- it was hot and the run was awful- too many stairs and too damn hot!

Traveling Beach WOD

3 RFT:

100 DU
25 Air squats
25 sit ups
15 burpees
Up and down stair run
5 KettleBaby Swings Russian (Stele ~33#)

14:46

Ocean Isle Beach CrossFit WOD

We are at the beach this week with Hadley and Day, so we all went to the local Box.  They were super nice and accommodating.  Really fun wod:

The warm up was posted on the board- and we did so on our own:

500m row- 2:10ish pace
10 pull ups- butterfly
20 air squats
10 push ups
20 jumping jacks

+

WOD

A. Snatch
Take 15-20 minutes to build to a heavy single.

Hit 105# with ease, feeling much more confident here.

B. Complete as many rounds and reps as possible in 9 minutes of:
3 Power Snatches (135/95 lb)- Used 95#, no misses, felt solid.
6 Handstand Push-Ups- UB, kipping
9 Ring Dips- started with 5, 4, then sets of 3, then to 2s and singles.  Feeling really sore still from push ups on Wednesday.

4 Rounds + 2 snatches

Week 1, Day 3

Day 3, Weds July 24

A. Backsquat - 60%x4, 70%x4, 75%x3x3
115, 135, 145
B. Snatch - 60%x2, 70%x2, 80%x2, 85%x2
65, 75, 85, 90
C. Clean & Jerk - 60%x(2+1), 70%x(2+1), 80%x(2+1), 85%x(2+1)
85, 100, 115, 120
D. RDL - 80%x4x5 (%of Clean)
115
E. Push Press - 60%x4, 65%x4, 70%x2x2
75, 80, 85

+

Rustan's Birthday WOD

For time:

40 double unders- UB
40 push-ups- 20+ 10+10
40 box jumps (NTE 24/20″)- 20" box
40 push press (~60-70% multi-rep NTE 95/65lbs)- used 65#
40 power cleans (same as push-press)- Used 65#

7:29

Week 1, Day 2

Day 2 Tuesday July 23

A. Backsquat - 60%x3, 70%x3, 80%x3x2

115, 135, 155
B. Power Snatch - 60%x4, 65%x4, 70%x2x3

65, 70, 75
C. Power Clean & Jerk - 60%x(4+1), 65%x(4+1), 70%x(2+1)x3

85, 95, 100D. Clean Deadlift - 80%x5x4

115
+
3 Sets, no rest:
15 Pull ups- sets of 5 butterfly
20 KBS (53#)- broken
30 DUs- tripped last round

8:40- whew.  That was harder than I anticipated.

9 Weeks, Week 1, Day 1

Day 1 Monday July 22

A. Backsquat - 60%x4, 70%x4, 75%x4x3

115, 135, 145 (video)

B. Snatch - 60%x4, 70%x4, 75%x3x3

65, 75, 80
C. Clean & Jerk - 60%x(3+1), 70%x(3+1), 75%x(3+1)x3

85, 100, 105
D. Snatch Deadlift - 85%x4x4

90
E. Press - 4x5
65, 70, 75, 80 all x 4, 85 x 2

Optional:
8 min EMOM*:
Even - wtd CTBs - 3 reps

5, 7.5, 10, 12.5# all by 3

Odd - wtd Dips - 3 reps

5, 7.5, 10, 12.5# all by 3
*keep weight light enough to get full range of motion, perfect reps

GRACE and a little Yoga

Grace

4:01- 2:00 PR

HBBS 1RM+ 85% test

A. HBBS Backsquat 1 RM- 190# (LBBS PR= 195)
rest 10mins then
B. 85% Backsquat test - 1 amrap set
7 reps at 160#

+
Gymnastics circuit

Testing and Deload week - Day 3

A. Backsquat - 80% 2x3
155 

+
For time:
50 DUs- UB
40 Push ups- for whatever reason I thought this was pull ups so I did sets of 5 UB butterfly 
30 GHDs- sets of 10
20 Pistols- UB slow but steady
10 C&Js 95#- singles, felt so heavy


8:05
+

15-20 mins of skill work as you choose
legless rope climb, HS walk

Testing and Deload Day 2

A1. Wtd CTBS 3x5
A2. Wtd Dips 3x5
CTB felt insanely hard (ROM issues), so did regular pull ups instead
10#, 18, 18, 10, 10 for both

+
15 min Amrap @ 85%:
500m Row
1 arm Farmer Carry (heavy) 30m per arm
10 HSPUs

4 Rounds  45# on FC 

Testing and Deload

Due to competing on sat July 13, which was our original testing day in the Front Squat cycle, this week will be testing and some deload in prep to start a 9 week cycle.

AM
A. Front squat - max

160#- 5# PR
B. Snatch - heavy single

100#- shoulders felt really fatigued

PM
C. C&J - heavy single

125#, cleaned 130 but missed the jerk- again, felt really heavy and motivation to get under heavy weight was really low
+
EMOM - 10 mins - Even - 2-3 Push Jerks 115# from rack Odd- 3 CTB pull ups

Started at 100# for push jerks and worked to 115# (100, 105, 110, 110, 115)

5 CtB- all UB

Greenville Games

WOD 1:

7 minutes to max clean, rest 2 minutes then 800m relay for time.

140# clean (5# odd PR and had to hang clean it)
155# clean for Becca (PR) for total of 295# for 6th place finish

2:29 800m relay for 4th place finish

WOD 2:

Skills DU (Amber) and med ball toss (Becca)

3 minutes of DU for max reps
250 with 178 UB for 1st place finish

20# slamball throw for distance
4.9 meters for 7th place finish

WOD 3:

10 minute AMRAP of 15 KBS (1.5pd) and 15 burpees over abmat

245 reps for 3rd place finish

WOD 4:

30 OHS buy in at 95# then:
4FRT of
10 thrusters at 95#
10 T2B
25 yard OH walking lunge (25# plate)

10:22 for a 6th place finish

We took 4th place overall.

Week 5, Day 4

Today I just wanted to do some light moving to prepare for the competition tomorrow- so I did the class wod:

Complete 2 rounds of the following;

In 4 minutes complete:

500m row

20 Thrusters (Empty bar-goal is fast & UB)

AMRAP Toes to bar or plank burpees in remaining time.

Rest 2 minutes

In 4 minutes complete:

400m run

20 slammers (NTE 30/20lbs)

AMRAP box jumps (NTE 24/20″)

Rest 2 minutes.

Week 5, Day 3

A. Snatch 60% x 3, 65% x 3, 70% x 2, 75% x 2, 80% x 3
65#, 70, 75, 80, 85

B. C and J 60% x 1, 65% x 1, 70% x 1, 80% x 1
85, 90, 100, 115
+ 
95# OHS x 5 (video) to practice for Greenville Games

C. Snatch Pull 85% x2, 90% x 2, 95% x 2
90, 95, 100

+ 

50 T2B for time
2:07

+

Complete 4 rounds of:

200m run

2 Bar MU

10 Box jump step down 24"

for time.

8:12

Week 5, Day 2

A. Power snatch- 70% x1x3, 75% x1x3
70#, 75
B. Power clean and Jerk 70% of PC x 1+1 x3, 75% x 1+1x3
90, 100
+

2 RFT:
15 KB swings (1.5 pd)
15 burpees
Rest equal to work

1:03
1:07

feeling ready for the competition.

Week 5, Day 1

AM

A. Front Squat - 95%x1x3
150
B. Snatch - 60%x3, 65%x3, 70%x2, 75%x2, 80%x1, 85%x1x3
65 x 3
70 x 3
75 x 2
80 x 2
85 x 1
90 x 1 x 3
C. Clean & Jerk - 60%x1+1, 65%x1+1, 70%x1+1, 75%x1+1, 80%x1+1, 85%x1+1
85 x 1+1
90 x 1+1
100 x 1+1
105 x 1+1
110 x 1+1
120 x 1+1
D. Clean Pull - 85% of clean x2, 90%x2, 95%x2
125 x 2
130 x 2
140 x 2

PM
5 RFT:
5 pull ups
5 Squats
5 GHD
5 BE
5 HSPU
25 DU
8:07- felt good

+

MU practice

Week 4, Day 5 again.

Started with the C&J heavy single.  Hit 130 pretty quickly but missed 135#.  I caught the jerk funny yesterday so I was a bit hesitant to commit today.  So, I moved on with the clean to prepare for this weekends competition.

Made it to 140# solid- missed 145# x 2.  After reviewing the video- I'm actually dropping too fast and the bar is crashing down on me.  Note to self- pull harder and don't drop quite so fast.

C. Clean Pull - 105% of clean x3x3
155
D. Backsquat - 70% x2x5
140

+

GG WOD 4

4 Rounds for time:  (2 rounds/ partner alternating)
10 thrusters at 95#- round 1 6/4, round 2 5/3/2
10 T2B- UB
25 yard OH walking lunge w/ 25# plate- really started to burn in the second round

I went first because Becca is much stronger with thrusters.  
Round 1 time- 1:48- Amber
Round 2 time- 1:37- Becca

Total time- 7:09

Week 4, Day 5

A. Snatch - heavy single
105#- got under 110# (video) after 5 failed attempts I shut it down.

B. Clean &Jerk - heavy single
After the snatch attempts I couldn't get it back together- shut it down for the day.

Week 4, Day 4

Power Snatch - 75%x2x2, 80%x1x4
75#, 80#
Power Clean + Power Jerk - 75% of PC x 2+1x2, 80%x1+1x4
100#, 105#
Clean Pull - 95% of cleanx2x2, 100%x2x2
140#, 145#

+

With a partner/team of three work through:

AMRAP in 25 minutes:

Row 15 cals

Slammers x 20- Used 30#

HS walk

obstacle course!

Fun- teated like a MAP workout.

Week 4, Day 3

A. Front Squat - 90%x2x3
140
B. Snatch - 75%x2, 80%x2, 85%x1x3, 80%x1
80#, 85, 90 (video), 85

C. Jerk - 75%x2, 80%x2, 85%x1x3
105, 115, 120 (video)

D. Snatch Pull - 100% of snatch x3x2, 105%x2x2
105, 110
+

10 min Amrap:

8 K2E- did on rings to give the hands a break
6 DB Push Press- used 25#
4 Pull ups (could be CTBs)- did SDLHP w/ 75# since we did C2B yesterday
2 Burpees

9 rounds + 4ish reps

Week 4, Day 2

A. Power Snatch+OHS - 70% of PSx2+1, 75%x2+1, 80%x2+1, 85%x1+1x3
70#, 75, 80, 85
B. Power Clean + Jerk - 75% of PCx2+1x2, 80%x2+1, 85%x1+1x3
100#, 105, 110x1, then 115 x 2
C. Snatch Pull - 95% of snatch x2x2, 100%x2x2
100, 105

Complete for time:
400m Row
20 Pull ups- C2B
300m Row
30 Push ups
200m Row
10 Pull ups C2B
10 Push ups

8:07- Row sucked- C2B were aerobically challenging as were push ups...  

Week 4, Day 1 + Greenville Games

A. Clean & Jerk - 75% of clean x 2+1, 80%x1+1x2, 85%x1+1x2

110

115 (video)

125 (video with head shake :)

B. Clean Pull - 95% of clean x3, 100%x3, 105%x2x3

140

145 (video)

150

C. Backsquat - 70%x2x5
140
+

Wod #1 from Greeneville Games (Team)

10 min Amrap

15 KBS (2/1.5 pd)
15 Burpees

1 person working at a time, Partners alternate

8 rounds + 11 KBS