Take 3

[blairw]

23/03/2018

Intervals - 1:30 Rest
Row, 1000 m | 4:36
Row, 1000 m | 4:35
Row, 1000 m | 4:36
Row, 1000 m | 4:31
Row, 1000 m | 4:32
Row, 1000 m | 4:35
Row, 1000 m | 4:33
Row, 1000 m | 4:24
Row, 1000 m | 4:25
Row, 1000 m | 4:24
Row, 1000 m | 4:24
Row, 1000 m | 4:25
Row, 1000 m | 4:30
Row, 1000 m | 4:35
Row, 1000 m | 4:35

 

[blairw]

I need to get better at logging!

25/03/2018
Sets : rest 4 mins
20 Touch And Go Deadlifts | 85 kg
10 Touch And Go Deadlifts | 85 kg
10 Touch And Go Deadlifts | 85 kg
10 Touch And Go Deadlifts | 85 kg

Every 30 secs for 15 mins:
1 Squat Clean & Split Jerk | 60 kg

26/03/2018
Every 4 mins for 20 mins:
20 Back Squats | 105 kg
10 Back Squats | 105 kg
10 Back Squats | 105 kg
10 Back Squats | 105 kg
10 Back Squats | 105 kg

5:00 AMRAP:
10 Box Jump (24 In.)s
5 Handstand Push-ups

5:00 AMRAP:
10 Burpees
5 Toes-to-bars

27/03/2018
Every 1:30 for 15 mins:
3 Hang Squat Snatches | 35 kg
3 Hang Squat Snatches | 35 kg
3 Hang Squat Snatches | 40 kg
3 Hang Squat Snatches | 40 kg
3 Hang Squat Snatches | 45 kg
3 Hang Squat Snatches | 45 kg
3 Hang Squat Snatches | 50 kg
3 Hang Squat Snatches | 50 kg
3 Hang Squat Snatches | 55 kg
3 Hang Squat Snatches | 60 kg


30/03/2018
Every 4 mins for 20 mins:
20 Touch And Go Deadlifts | 95 kg
10 Touch And Go Deadlifts | 95 kg
10 Touch And Go Deadlifts | 95 kg
10 Touch And Go Deadlifts | 95 kg
10 Touch And Go Deadlifts | 95 kg

CrossFit Games Open 11.1 / 14.13 rounds + 6 Double Unders | 141 reps | Rx'd
10:00 AMRAP:
30 Double Unders
15 Power Snatches, 75 lbs

Double Unders were terrible but thought it was important to get an RX score on the board so I can compare in a few months time.


31/03/2018
Every 4 mins for 20 mins:
10 Front Squats | 85 kg
10 Front Squats | 85 kg
10 Front Squats | 85 kg
10 Front Squats | 85 kg
10 Front Squats | 85 kg

Every 1 min for 11 mins:
1 Squat Snatch | 35 kg
1 Squat Snatch | 35 kg
1 Squat Snatch | 40 kg
1 Squat Snatch | 40 kg
1 Squat Snatch | 45 kg
1 Squat Snatch | 45 kg
1 Squat Snatch | 50 kg
1 Squat Snatch | 50 kg
1 Squat Snatch | 55 kg
1 Squat Snatch | 55 kg
1 Squat Snatch | 60 kg

Every 1 min for 10 mins:
1 Clean & Jerk | 50 kg
1 Clean & Jerk | 55 kg
1 Clean & Jerk | 60 kg
1 Clean & Jerk | 60 kg
1 Clean & Jerk | 65 kg
1 Clean & Jerk | 70 kg
1 Clean & Jerk | 75 kg
1 Clean & Jerk | 75 kg
1 Clean & Jerk | 80 kg
1 Clean & Jerk | 80 kg

02/04/2018
Every 3 mins for 12 mins:
10 Back Squats | 105 kg
10 Back Squats | 105 kg
10 Back Squats | 105 kg
10 Back Squats | 105 kg

Every 1 min for 10 mins, alternating between:
8 Bench Press, 55 kg
6 Pull-ups

03/04/2018
Every 1 min for 10 mins:
1 Power Snatch + Hang Squat Snatch + Squat Snatch | 35 kg
1 Power Snatch + Hang Squat Snatch + Squat Snatch | 35 kg
1 Power Snatch + Hang Squat Snatch + Squat Snatch | 40 kg
1 Power Snatch + Hang Squat Snatch + Squat Snatch | 40 kg
1 Power Snatch + Hang Squat Snatch + Squat Snatch | 45 kg
1 Power Snatch + Hang Squat Snatch + Squat Snatch | 45 kg
1 Power Snatch + Hang Squat Snatch + Squat Snatch | 50 kg
1 Power Snatch + Hang Squat Snatch + Squat Snatch | 50 kg
1 Power Snatch + Hang Squat Snatch + Squat Snatch | 55 kg
1 Power Snatch + Hang Squat Snatch + Squat Snatch | 55 kg

Every 1 min for 9 mins, alternating between:
1 Power Snatch, 50 kg
1 Hang Squat Snatch, 50 kg
1 Squat Snatch, 50 kg

Every 1:30 for 12 mins:
1 Power Clean + Hang Squat Clean + Push Jerk | 80 kg
1 Power Clean + Hang Squat Clean + Push Jerk | 80 kg
1 Power Clean + Hang Squat Clean + Push Jerk | 80 kg
1 Power Clean + Hang Squat Clean + Push Jerk | 80 kg
1 Power Clean + Hang Squat Clean + Push Jerk | 80 kg
1 Power Clean + Hang Squat Clean + Push Jerk | 80 kg
1 Power Clean + Hang Squat Clean + Push Jerk | 80 kg
1 Power Clean + Hang Squat Clean + Push Jerk | 80 kg

 

[blairw]

06/04/2018
Every 4 mins for 20 mins:
20 Touch And Go Deadlifts | 100 kg
10 Touch And Go Deadlifts | 100 kg
10 Touch And Go Deadlifts | 100 kg
10 Touch And Go Deadlifts | 100 kg
10 Touch And Go Deadlifts | 100 kg

15:00 AMRAP: Crossfit Open 11.2
9 Deadlifts, 155 lbs
12 Push-ups
15 Box Jumps, 24 in

07/04/2018
Every 4 mins for 16 mins:
8 Front Squats | 85 kg
8 Front Squats | 85 kg
8 Front Squats | 85 kg
8 Front Squats | 85 kg

Every 1 min for 23 mins:
1 Squat Snatch | 42.5 kg
1 Squat Snatch | 42.5 kg
1 Squat Snatch | 42.5 kg
1 Squat Snatch | 42.5 kg
1 Squat Snatch | 42.5 kg
1 Squat Snatch | 45 kg
1 Squat Snatch | 45 kg
1 Squat Snatch | 45 kg
1 Squat Snatch | 45 kg
1 Squat Snatch | 45 kg
1 Squat Snatch | 50 kg
1 Squat Snatch | 50 kg
1 Squat Snatch | 50 kg
1 Squat Snatch | 50 kg
1 Squat Snatch | 50 kg
1 Squat Snatch | 55 kg
1 Squat Snatch | 55 kg
1 Squat Snatch | 55 kg
1 Squat Snatch | 55 kg
1 Squat Snatch | 55 kg
1 Squat Snatch | 60 kg
1 Squat Snatch | 65 kg
1 Squat Snatch | 70 kg

Every 1 min for 12 mins:
1 Clean & Jerk | 50 kg
1 Clean & Jerk | 55 kg
1 Clean & Jerk | 55 kg
1 Clean & Jerk | 60 kg
1 Clean & Jerk | 60 kg
1 Clean & Jerk | 65 kg
1 Clean & Jerk | 65 kg
1 Clean & Jerk | 70 kg
1 Clean & Jerk | 75 kg
1 Clean & Jerk | 80 kg
1 Clean & Jerk | 85 kg
1 Clean & Jerk | 90 kg


10/04/2018
Every 4 mins for 16 mins:
10 Back Squats | 110 kg
10 Back Squats | 110 kg
10 Back Squats | 110 kg
10 Back Squats | 110 kg

Every 1:30 for 15 mins:
1 1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk | 50 kg
1 1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk | 55 kg
1 1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk | 60 kg
1 1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk | 65 kg
1 1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk | 70 kg
1 1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk | 75 kg
1 1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk | 80 kg
1 1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk | 80 kg
1 1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk | 80 kg
1 1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk | 80 kg