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Crossfit:

Warmup
1 mile run
Foam Role
Ankle mobility
Shoulder pass throughs

Strength
Snatch Balance – worked with up to 115#
Work on speed under the bar
20-25 minutes

MetCon
3 Couplets, 2 minutes rest in between each couplet
50 Kb Swings (16kg, lower back was sore)
50 Box Jumps (did step-ups on 24″ box)

then

3R
400 meter run
20 HSPU (still need to work on getting my head all the way to the floor)

then

50 ring dips (scaled the last 25 with box and/or kipping)
50 Wall Ball (20lb ball – this was not fun 🙂

Lunch:
Kickboxing – 60 mins, punching drills with weights, core.

Evening:
Olympic Lifting Class – worked on tall cleans, speed under the bar.
Homework: tall cleans – shrug shoulders with bar (no hips or knees), then drop under the bar as FAST as possible. Also try this from on your toes.
I worked with 95# for this exercise.

Warm up:
Jump rope
Walking lunges and air squats
Broad jumps
Pass overs

Strength:
For reference, max single is 185#
15@50%: 100
9@65%: 120
3@80%: 145

WOD:
Metcon: Amanda
9-7-5
Muscle ups
Snatches

Front Squat 185 PR
Strict Press 130 PR
Back Squat 235 PR

800m run
10 rounds:
10 pull-ups
15 wall balls 20lb
20 sit-ups
800m run
34:15

Crossfit:

Warm-up:
Couch stretch
20 Frog Sit-ups
20 Wall balls @20lb
20 walking lunges

Strength:
Power cleans
5×3, 5×1
Worked up to 155 x 1 (PR)

WOD:
10->1,
1->10

Push press 95# 10->1
Kettle bell swings 24kg 1->10

Front squat 95# 10->1
Push ups 1->10

Then did another 5 sets of front squat and push ups as a “bonus”

Crossfit:

Warmup

Couch stretch
Burgener warmup
Pass Throughs

Strength
Snatch Balance – 3 snatch balance, 3 overhead squats
worked up to 135#

MetCon

15 minute AMRAP
3 Strict Pullups
5 Power Cleans – 115#
7 Lateral Box Jumps (20″ – I still have box jump fear, given that my left shin is STILL numb from several weeks ago 🙂

Crossfit:

Warmup

3 Rounds of Cindy (5 pull-ups, 10 push-ups, 15 air-squats)

Strength
Back Squat
5×3 – up to 215#
3×1 – up to 235#

Worked up to 235# for 3×1, but don’t think I squatted low enough *

MetCon
800 meter run
then 3 rounds of
15 DB Squat Cleans – used 30# DBs
15 Box Jumps – rnd1=20″ jumps; rnd2 and 3=24″ step ups
15 Burpees

Crossfit:

Warmup
3 minutes of Double Under practice
20 each:
Air Squats
Pushups
KB Swings (28kg)

Strength
Split Jerk (funny, we just did this last night at OLY lifting.)
Stay light and work on speed under the bar
Worked up to 115#

MetCon

‘Chasing Grace’
400 meter run
10 ground to overhead (95# snatches)
400 meter run
10 ground to overhead (95# snatches)
400 meter run
10 ground to overhead (95# snatches)
400 meter run

Crossfit: Small class today – guess everyone is sore from the Murph (including me, but I came anyway). It was just Jen and I. I don’t know her last name, but she’s a 7am regular.

Warmup
Coach Led

Strength
Sumo Deadlift – 7 rounds of one rep each
1 1 1 1 1 1 1 1
I worked up to 285#, which is 15 pounds shy of my normal deadlift PR at the moment.

MetCon
10 rounds
3 Bent over rows (did 115#)
5 Toes to Bar (did knees to elbows; after 200 pull-ups y’day I was beat)
Farmers carry to curb and back, use pincher grip (first 6 rounds with 35#, then last 4 rounds with 25#)