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5 weeks out...

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

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