1/30-2/04

Monday:

AM Running:

3 rounds

1,000 m mod pace

200 m easy pace

2×50 meter max effort

2 min rest

Evening:

Clean and Jerk/ Snatch

50×3

60×3

70×2

80×1

85×1

88×1

+

6 RFT

Row 250 meters

12 kettlebell snatch @ 24 kg

10 burpee pullups

Definitely not a fun metcon. Much harder than I thought.

Tuesday

Morning:

Front Squat 1×10 60%, 1×8 70%, 1×6 75%, 1×4 80%

Back Squat 1×5 60%, 3×5 70%

Evening:

30 muscle ups for time- got a big PR on this, my time was just over 5 minutes

+

21-15-9

Push Press @ 95

 

Ring Dips

Bar Facing Burpees

Calorie Row

Wed:
Morning session:Row
5 rounds of:
2 min @ mod pace (2k PR + 5 sec)
2 min @easy (2k PR + :30)
*score is total distance
+
Evening session:
3 Push press + 3 Push jerk + 3 Split jerk (20 min)
+
DB/KB bench press
4×10
+
Neutral DB/KB bent over rows
4×10 (heavier than last week)
+
banded face pulls
1×100
+
Band pressdowns 1×100
+
Landmine woodchoppers
4×15
Thurs:
Front squat
1×10@60%, 1×8@65%, 1×8@70%, 1×8@75%
+
Back squat
1×5@60%, 1×5@65%, 2×5@70%
+
For time:
1,000m row
+
5 rounds of
10 power snatch @75
10 bar facing burpees
+
800m ski erg
Fri:
Morning session: Bike
5 sets:
:60 @mod pace
:30 @fast
:20 @sprint
2 min @easy/recovery (not barely pedaling)
+
Evening session:
8 RFT:
50m shuttle sprint
5 R. arm DB SQUAT snatch @50lbs
5 L. arm DB squat snatch @50lbs
7 T2B
+
21-18-15-12-9-6-3:
Dead hang pull ups
Strict HSPU

 

Saturday:

Max Effort 1 mile- got 6:24, which is over a minute faster than the last time I ran!

+

150 wallballs @ 20 lbs

every minute do 1 legless rope climb

This was really hard and I knew it would be. Took almost 12 minutes to complete.

+

2 RFT

18 Cal Row

15 Thrusters @ 65

12 chest to bar

One of the Crossfit Linchpin Tests (#4)

 

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