FR Yoke, Power row, BTN thruster, and ski Urg

Day 145

A Front Rack Yoke Walk 185#-Max 10 Minutes

40m, 40m, 60m

B. Power Row 50# - Max 5 Minutes/side

L-10, 7, 6

R- 12, 9

C.  BTN Thruster 80#- Max 6 Minutes

11, 8

D. Ski Urg x 200 Meters- Max 7 Minutes

:51.6, :50.4

Back to it.

Day 133

A. 1-arm Overhead Carry 60#-Max 8 Minutes/arm

L- 22m, 60m, 60m

R- 60m, 60m, 60m, 60m

B. Snatch Double (blocks; below knees) Previous Max=95#-Max 15 Minutes

105#

C. Split Squat 80# -Max 6 Minutes/Leg

L- 8, 7

High hang clean double PR

Day 132

A.   High Hang Clean Double- from the blocks

145# x 2, 150# x 1

B. BTN Thruster 60#-Max 8 Minutes

20

C. 1-arm Waiter’s Squat 60# -Max 6/arm (best reps at this weight was 12)

L- 12, 8

R- 13, 9

Lots of Conditioning at the Beach and the return to training

Went to the beach for a week and did lots of classic CrossFit conditioning- then returned to training today. Clearly I wore myself out...

Day 131

A. Paused Front Squat (use ROM testing before moving up)

105# x Max Reps   10

110# x 5   

(keep adding 5# for singles, while using ROM testing for recovery)

115, 125, 130, 135, 140, 145 x 1

B. Sumo Good Morning 100# -Max 10 Minutes

9- took me 30 minutes to recover so I shut it down for the day

C. BTN Thruster 60#-Max 8 Minutes

D. 1-arm Waiter’s Squat 60# -Max 6/arm (best reps at this weight was 12)

Catch up and clean and snatch PRs

Day 126

A. A. (From jerk blocks)

   Snatch Balance + OHS

   75% x 3- 90#

   80% x 2- 95#

   85% x 1- 100#

   90% x 1- 105#

B. Sumo DL 210# 12 Mintues

9, 8 (video), 6

20 Mintues

C1. 1-arm FC,80#

C2. Bench Press 75#

Day 127

A1. 1-arm DB High Pull 40%- 30#

L- 16 12

R- 20, 13

A2. Sumo Good Morning #110-Max Time 10 Minutes

10

A3. Axle Overhead Carry #110-Max Time 8 Minutes

80m

A4. 1-arm Waiters Squat 60#

L- 11

R- 12

Day 128

A. Front Rack Yoke Walk 195#-Max 12 Minutes

40m, 40m

B. Establish a Max Squat Clean + 1 Front Squat

145#, 150# clean PR (video)

C. Kneel Torso Row 45#- 8 Minutes/arm

L- 9, 9

R- 7, 8

D. BTN Press 60#-Max 8 MInutes

10

Day 129

A. Split Squat 70#-Max 6 Minutes/side

L- 7, 7, 7

R- 12, 10

B. Log Clean 100#-Max 10 MInutes

4, 4, 4

C. 12 Rounds (Alternating=6/side)

Every 90 Seconds

1 Muscle Up (If they fail=3 strict Pronated C2B)

12 x Hip Extension

Couldn’t buy a MU today, so defeated.  

D. Do something silly x 10 Minutes

No time :(

Day 130

A. Establish a max snatch

115#- PR from the floor

B. BTN thruster

9, 10

C. Met-Con

8 minute AMRAP

4 power cleans

8 T2B

12 burpees over the bar

4 rounds

Partner WOD and paused FS

Day 124

Partner WOD with Becca

4 rounds per partner

P1:  350m row

P2:  AMRAP

HSPU x 6

PC at 95# x 10

WB x 14 (14# to 10’ target)

Rest 5 minutes

AD 30sec on 30s off x 5 per partner

immediately followed by:

200 DU per partner

Day 125

A1. Paused Front Squat 110#

Accidentally did 120#

5, 5

A2. BTN Push Jerk: 110# (Goal: 125? 130?)

Accidentally did 120#

2+3

A3. Burpee Box Jump Overs in 60 seconds (best from last time was 14 reps)

17

A4. 1-arm Overhead Squat 45#

L:20

R:20