120808 Power Cleans, Back Squat & Bench Press

Buy in:
5 min DROMs
pull-ups: 7-6-5-4-4

Strength:
Power Cleans 5 x 5
95-115-135-145-155

Back Squat 5 x 5
135-175-205-225-240

Bench Press 5 x 5
135-145-155-175-195

MFS:
3/4/1

Battling a cold today so I didn't want to push it with the metcon but I had to do something.

120806 Active Recovery

10 min C2
Pull-ups: 7-6-5-4-4
Bar Dips: 5 x 7

120805 2RM HB Back Squat; Pull-ups, Pistols & HR Push-ups

Buy in:
800m run
5 min DROMs
Pull-ups: 7-6-5-4-4

Strength:
15 minutes to establish a 2RM High-Bar Back Squat.
235#
Spaced. Thought it was 12 min. Could have gotten 10# more.

Metcon:
10 minute AMRAP of:
12 Pullups
12 Pistols (done to chair)
12 HR Pushups
Score: 4 rounds + 8 pull-ups

MFS:
1/3/3

120804 31 Heroes

Buy in:

5 min on C2

5 min DROMs

Metcon:

“31 Heroes”
AMRAP 31 minutes
8 Thrusters (155/105#) (115#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off. Score is your total # of reps
Score: 113

First official CF event. Done w/ partner at CrossFit Phoenixville.

120803 Active Recovery

Warm up:
5 min easy on C2

Metcon:
10min @ 30/30 on C2

Cool down:
5 min easy on C2

Decided to take it easy today since I'll be doing the 31 Heroes tomorrow.

120802 3RM Push Press; Power Snatch, BB Step-ups & Lateral Burpees

Buy in:
5 min jump rope
5 min DROMs
Pull-ups: 7-6-5-4-4
Bar dips: 5 x 6

Strength:
12 minutes to establish a 3RM Behind the Neck Snatch Grip Push Press.
#145

Metcon:
4 rounds for time of:
5 Power Snatches 115/75# (95#)
10 BB Step-ups 20″ 115/75# (95#)
20 Lateral Burpees
*Every 3 minutes beginning on the 3rd minute, no matter where the athlete is on the WOD, the BB must be held overhead (using a snatch grip) for 30 seconds. If the bar is dropped at any time during the 30 seconds, there is a 20 penalty Burpee to be performed after the WOD is complete.
Time: 14:10 no penalties

MFS:
1/3/4

120731 Back Squat; Front Squat, DB Swings & 400m Run

Buy in:
5 min jump rope
5 min DROMs
3 rounds of:
10 squats
10 push-ups

Strength:
EMOM for 7 minutes:
2 Back Squats @ 90% of 3RM
#240 x 2 x 7

Metcon:
3 rounds for time of:
7 Front Squats 185/120# (155#)
21 KB Swings 32/24kg (70# DB)
Run 400m
Time: 16:00

MFS:
1/2/6