Next week Starting Monday May 2nd begins our new morning schedule. 6 am and 9 am classes will meet every weekday.
Squat clean and jerk
3-2-2-1-1
Then for time 8 minute amrap of the following
3 back squats (80% of one rep max)
6 pull ups
9 Box Jumps ( Foot must land on the box )
Post Workout
advanced = pendlay rows 3 x 5
beginner = ring rows 3 x 5
Damit!! Stuck in the Columbus Airport due to weather and I can't make it. I guess I will do this one tomorrow.
ReplyDelete3rd day of my crossfit adventure...
ReplyDeleteSquat clean & jerk - 115 x 3, 125 x 2, 125 x 2, 135 x 1, 135 x 1
WOD
Performed 6 rounds in the 8 minutes of...
3 back squats @ 225 (deep)
6 pullups
9 box jumps
PWO
Pendlay Rows 135 x 5, 155 x 5, 185 x 5
Squat clean and jerk: 115-135-145-155-165(5#PR)-170(failx2)...need to work on getting full extension before pulling myself under the bar.
ReplyDeleteAMRAP @ 175#: 6rds + 1 box jump
post pendlay rows: 115-125-125
squat clean and jerk: 205, 225f. 225 would have been a 10lb PR. squat cleaned it just fine....waited a little too long to jerk. caught it but my knee touched the ground.
ReplyDeleteMetcon - 7 rounds +3 back squats at 185lb.
post: 3x5 Pendlay rows at 135lb
deep bar dips - 6, 6, 6, 10
TTB - 3x10
SWODs: press and back squat 3-3-3+
ReplyDeleteC+J: 165, failed the split jerk twice at 175. Squat clean is easy, probably have another 20 pounds, just need to get stronger getting overhead.
Metcon - 9 rounds flat, subbed push presses @ 115# instead of back squats.
No post WOD
Squat clean and jerk: up to 93#. my wrists started hurting at 83#, because i kept holding on to the bar in the rack position. i have a feeling that once i let go of the bar, i will be able to go higher in weight, because 93# didn't feel too heavy.
ReplyDeleteMetcon: 5 rounds+ 2BS @ 130#, blue band, and 20"
Post: Pendlay row @ 65#.
squat clean and jerk: 225pr
ReplyDeletemetcon 4 rounds 2 box jumps, 255 squat
paendlay row. 65-95-115
Squat clean and jerk: 120#PR
ReplyDeleteMetcon: 6 + 3 back squats @ 115#/purple band/24"
Post: 3 x 5 ring rows