130127 Deadlift

CFSB C1W2D1

Buy in:
5 min Airdyne
5 min DROMs
3 rounds of:
GHD sit-ups (21-15-9)
Pull-ups (9-7-5)

Strength:
Deadlift 3 x 3
warm:
135 x 10, 185 x 5, 225 x 3
work:
255 x 3, 270 x 3, 285 x 3

high-rep set
205# x 17

Metcon:
3 rounds of: (scaled to 2 to keep it to 10 min)
5 min AMRAP
10 Goblet Squats @ 55#
20 DB swings (Russian style) @ 55#
Run 100m
Rest 2:00
Score:
Rd 1 = 2 rounds + 10 squats + 10 swings
Rd 2 = 2 rounds + 10 squats

120516 Hi-Rep Back Squat; Burpee Over Box, T2B, Push Jerk & Run

Buy in:
5 min jump rope
5 min DROMs

Strength: 
1X20 Back Squat
 Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.
#210 x 17
Previous:
#210 x 15

Metcon:
30 Burpee Over-The-Box Jumps 24/20″
30 T2B
30 Push Jerks 135/95 (limited equipment-used #35 DBs)
Row 1K (subbed run)
For time.
Time: 14:15


MFS:
1/3/4

120508 High-Rep Back Squat; Snatch & Double Unders

Buy in:
5 min jump rope
5 min DROMs
Shoulder and hip mob

Strength:
1 x 20 Back Squat
#210 x 15

Metcon:
12 minute AMRAP of:
3 Snatches (any style) 135# (power)
20 Double-Unders
Score: 4 rounds + 2 snatches

Cash out:
3 x 15 Glute Bridge
2 x :45 Planks
4 x 5 Pull-ups

All double-unders with the exception of 1 set were unbroken. Snatches were heavy and had a few failures but technique felt OK.

120426 20RM Back Squat; 800m & Pull-Ups

Buy in:
5 min jump rope
5 min DROMs
3 rounds of:
10 #45 OHS
10 Push-Ups
15 Sit-Ups

Strength:
1X20 Back Squat
Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.
#200 x 20

Metcon:
Run 800m
50 C2B Pullups
Run 800m
For time.
Time: 15:15


MFS:
1/4/3

Squats felt like a Herculean effort but I got it. Hell fuckin' yeah!

Metcon was slowed by pull-ups as usual. Just cannot string together my kips (not that I spend much time working on them). But I'll chalk this up as a victory since they were all unassisted.

110514 Box jump, Power snatch, Chest to bar Pull-up

Buy in:
5 min jump rope

CFSB w1d5
Strength: Front Squat (DNF-tweaked back)
Hi rep back squat: 21-15-9 @ 95#

WOD:
21-15-9 reps for time of:
20” Box jump
55 pound Power snatch
Pull-ups (green band assisted)
Time: 7:30


Skill:
2 x 5 Muscle ups (blue band assisted)