Pwr snatch and Pwr clean max, 85% pwr clean test

 Being.

A. Power snatch; build to a max in 8 min

95#- ties PR

B. Power clean; build to a max in 8 min

125#- 5# off PR

C. Amrap power cleans in 3 min @85% of B

25 reps at 105#- 5 more than last time

D. Weighted back extensions @2022, 8-10x3; rest 90 seconds

15#, 25#, 35# all by 10

S2O, burpees, AD & DU

Training at 9am

A. S2O; 50 reps for time 115/75

S2O 2:40 5 sets of 10

B. 15 hand release burpees for time x4; rest 2 min

31s, 33s, 32s, 34s

+

12 min amrap @85%

Airdyne 12 calories

24 unbroken double under

7 rounds + 4 cals

Cleans, CTB, WB, and 95# Thrusters

A. Squat clean; build to a tough single (not a 1rm)

130- cleaned 135 but couldn't stand up the squat :(

B1. CTB chin ups; 7 unbroken x5; rest 1 min

B2. 15 wall balls unbroken x5; rest 1 min

B1 and B2 completed UB- felt good

+

3 min amrap:

6 thrusters 135/95

6 toes to bar

3 rounds- thrusters were heavy but feeling better

rest 3 min

6 min @85%

10 ohs 75/45

Row 150m

4 rounds + 5 OHS

Saturday 1 Hour Recovery on the AD

Training at 9am

Airdyne 10 min z1

+

Airdyne 1 min @85%

Airdyne 1 min @50%

x20

+

Airdyne 10 min z1

Felt awesome!  Definitely needed.

About 530 cals total.

12.5, for the 3rd time

A. Snatch pulls 3, 2, 1; rest 2 min

100#, 110, 115

B. Snatch balance 3, 3, 3; rest 2 min

60, 65, 75

+

Crossfit open workout 12.5

Complete as many reps as possible in 7 minutes following the rep scheme below:

100/65 pound Thruster, 3 reps

3 Chest to bar Pull-ups

100/65 pound Thruster, 6 reps

6 Chest to bar Pull-ups

100/65 pound Thruster, 9 reps

9 Chest to bar Pull-ups

100/65 pound Thruster, 12 reps

12 Chest to bar Pull-ups

100/65 pound Thruster, 15 reps

15 Chest to bar Pull-ups

100/65 pound Thruster, 18 reps

18 Chest to bar Pull-ups

100/65 pound Thruster, 21 reps

21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

101 reps 

+14 rep PR from last year- CtB are now SIGNIFICANTLY easier!  

Heavy single Pwr Clean, 3 min AMRAP w/ 85%, Box jumps and light snatches

A. Power clean; build to a tough single

125- 5# off PR

B. 3 min max reps power cleans @85% of A

20 at 105#- felt heavy

+

10-->1 unbroken ladders

Power snatch 95/55#

box jumps 24/20

+
5:05 - two of my favorites!

It was FREEZING cold in the gym this afternoon and I just couldn't get warmed up- yikes I can't wait for spring!

Shoulder Press, CGBP, and Row, HRPU, and T2B

A. Press 10, 8, 6, 4, 2; rest 2 min

55, 60, 65, 70, 75- could have gone heavier, didn't really know where to start

B. Close grip bench press; 2-3x3; rest 2 min

 85, 90, 95 all x 3

+

3 rounds for max reps @90%:

2 min row

rest 1 min

1 min hand release push ups

rest 30 seconds

30 seconds toes to bar

rest 3 min

Rnd 1: 483m / 30 / 17
Rnd 2: 492m / 28 / 17
Rnd 3: 491 / 30 / 18

Row felt hard today-