12 Minute AMRAP:
9 KB Swings
7 KB SDHP
5 HSPU
169 reps (8 full + 1 KB Swing)
Notes: Used 50lb KB for both. HSPU was head to sand bell.
Wednesday, June 8, 2016
1. Barbell Conditioning
With a running clock…
A. At the 0:00
Complete 12 rounds of 1 Power Clean at 65% every 40 seconds (this set is 8 mins)
B. At the 12:00
Complete 12 rounds of 1 Power Snatch at 65% every 40 seconds (this set is 8 mins)
2. Stamina Builder
21-18-15-12-9-6-3 Unbroken Thrusters, 95/65 – rest as little between sets as possible. If you are unable to complete a set unbroken rest as needed and re-do that set.
Notes: I used 70% for both lifts, mixed up % while at the gym. This was 135 for the cleans and 105lb for the snatches. Thrusters were done at 75lb -- all sets UB. Total time was 10:18.
With a running clock…
A. At the 0:00
Complete 12 rounds of 1 Power Clean at 65% every 40 seconds (this set is 8 mins)
B. At the 12:00
Complete 12 rounds of 1 Power Snatch at 65% every 40 seconds (this set is 8 mins)
2. Stamina Builder
21-18-15-12-9-6-3 Unbroken Thrusters, 95/65 – rest as little between sets as possible. If you are unable to complete a set unbroken rest as needed and re-do that set.
Notes: I used 70% for both lifts, mixed up % while at the gym. This was 135 for the cleans and 105lb for the snatches. Thrusters were done at 75lb -- all sets UB. Total time was 10:18.
Tuesday, June 7, 2016
Sunday, June 5, 2016
2012 CrossFit Games Regional: Individual Event 2
For time:
Row 2000 meters
50 One-legged squats, alternating
135 pound Hang clean, 30 reps
19:37
Notes: Was off the rower at 8:10, however, transition into pistols took almost two minutes for a variety of reasons. Pistols were 14/11/14/11 and cleans broken into sets of 5. If I try this again, I think 17:00 is reasonable with faster transitions and 5 reps every :30 seconds on hang cleans.
For time:
Row 2000 meters
50 One-legged squats, alternating
135 pound Hang clean, 30 reps
19:37
Notes: Was off the rower at 8:10, however, transition into pistols took almost two minutes for a variety of reasons. Pistols were 14/11/14/11 and cleans broken into sets of 5. If I try this again, I think 17:00 is reasonable with faster transitions and 5 reps every :30 seconds on hang cleans.
Friday, June 3, 2016
Wednesday, June 1, 2016
2015 Regional Event 3
For time:
800m run
75-lb. overhead squats, 25 reps
50 Hollow Rocks
200 Jump Ropes
75-lb. sumo deadlift high pulls, 25 reps
50 box jumps, 20 inches
17:41
Notes: Pack Scaling. Lighter load and rep counts; subbed hollow rocks for GHD due to availabilty - WOD done at No Excuses Oxford. I did box step-ups here rather than box jumps. In looking at workout standards, this is box jump over and step ups are not permitted. Run was from mailbox to mailbox -- 616 Quill to 802 Slate Hill.
For time:
800m run
75-lb. overhead squats, 25 reps
50 Hollow Rocks
200 Jump Ropes
75-lb. sumo deadlift high pulls, 25 reps
50 box jumps, 20 inches
17:41
Notes: Pack Scaling. Lighter load and rep counts; subbed hollow rocks for GHD due to availabilty - WOD done at No Excuses Oxford. I did box step-ups here rather than box jumps. In looking at workout standards, this is box jump over and step ups are not permitted. Run was from mailbox to mailbox -- 616 Quill to 802 Slate Hill.
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