5 weeks out...
5 weeks out from:
*The birth of my SON!!!
*CrossFit Regionals (WEST)
*IFSAC FF1 TEST & HAZMAT I
Lots going on in my world, I can assume the same for anyone reading this.
4/18/2016 Monday
1. Team of 4 athletes, 2 females, 2 men
200 toes to bar (2 athletes holding barbell overhead #135/95)
1 athlete performing toes to bar, 1 athlete resting
200 shoulder to overhead (2 athletes hanging from pull-up bar)
1 athlete performing stoh, 1 athlete resting | 11:50
2. Overhead Squat from the floor in 3 minutes | #215
3. 1 male, 1 female and 1 male, 1 female
15 minute AMRAP
first mixed pair: 5 thrusters #96/65 each and 5 chest to bar pull-ups
second mixed pair: 10 thrusters, 10 chest to bar each
15,15
20,20
25,25
30,30, etc...
our team finished the 40 thrusters and each did 3 chest to bar pull-ups | BRUTAL!
4/19/2016 Tuesday
1. 3 rounds not for time (warm-up)
10 calories Assault Bike, 10 calories rower, 10 calories ski erg
2. 3 rounds not for time (skill work)
10 deficit hand stand push-ups 12" kipping
15 wall ball shots #30 ball 10' target
20 pistols
3. 10 minute EMOM (every minute on the minute)
ODD: Back Squat Triples at #255 (light)
EVEN: 5 Triple Unders
4. For Time:
200 Double Unders + 20 Clean and Jerks #135 + 500m Row | 6:26
5. 500m Run (Repeats) work = rest | 2:05, 1:55, 1:48
4/20/2016 Wednesday REST DAY
Thursday 4/21/2016 Weakness Work Day
1. Snatch Doubles working on consistency: #155-175
2. Snatch Grip Behind the Neck Push Press + Push Jerk + Narrow Grip Overhead Squat | #155-195
3. Snatch Grip Deadlifts Slow and Strict 5x3 #235
4. 4 rounds supersetting: Reverse Hypers #180x12 and GHD Raises x8
5. EMOM for 10 Rounds Sled Sprints 80 meters #165 dirty
Friday 4/22/2016
1. For time:
55 Bar Facing Burpees
34 Overhead Squats #95
21 Muscle Ups | 7:39
2. Split Jerk Doubles #145,155,205,215,235,245
3. Team Workout, everything synchro:
team of 2 ladies, and 3 guys, working together for 4 min, rest 1 min between movements, score is rounds or reps.
min 0-4 - 15 Thrusters 95/65 + 15 Toes to Bar ladies hold handstand while guys work, visa-versa. | 102 reps
min 5-9 - 12 OHS 135/95 + 6 Bar Muscle-Ups ladies holds D ball at waist 150/100, visa-versa | 47 reps
min 10- 14 - Snatches 135/95 (resting athletes hangs from a bar) | 63 reps
min 15-19- Clean and Jerks 135/95 (resting athlete holds bar at hips 135-95) | 54 reps
Saturday 4/23/2016
1. heavy squat clean off blocks (knee) + front squat #155,205,225,235,245
2. Team of 4 for time:
200 snatches #75/25
30 legless rope climbs one rope in each hand
150 front squats #115/75 | 15:02
3. Team of 4 relay: HS Walk 100'
4. Accessory 2 Rounds: Partner Medball #10 GHD Sit Ups Pass + 10 strict toes to bar