280713

Strength
Work up to a heavy Snatch
   135-145-155-165-175-185F-185F

3x3 Snatch from blocks, top of knee - rest as needed
     135-145-135F2

Conditioning
Row 2k
     7:30.5

240713

Strength
Work up to a heavy C&J
     185#-205#-215#-225#-235#

5x2 Weight Pullups
     8-8-16-16-16


Conditioning
8 min AMRAP
7 Deadlift @ 125
14 Box Jumps @ 24"
rest 60 sec
90 sec HSPU

AMRAP: 4+12
HSPU: 19

240713

Strength
Work towards heavy C&J
     185-205-215-225-235

5x2 Weighted Pull Ups
     8-8-16-16-16

Conditioning
8min AMRAP
7 Deadlift @ 125
14 Box Jumps @ 24"
Rest 60 secs, then
90 sec HSPU

AMRAP: 4rd + 12
HSPU: 19

110713

Strength
2x10 FS
     84

070713

Strength
HBBS
3x5@ 70
     107-107-107
3x3@80%
     123-123-123

Conditioning
6 rds
30 dubs
15 hang snatch @ 34
10min cap

5 rds + 4reps completed

050713

Strength
20mins to find 1RM PJ
     98

Conditioning
On a 20min clock
30 Burpees
30 KB Swings @ 24
30 Step ups w/ kb
30 KB snatch
30 Box Jumps @ 30"
then
AMRAP burpees for remainder, score is burpees at end

21

040713

Strength
4x5 FS @ 85%
     93-93-93-93

030713

Strength
4xME Kipping PU
     14-8-8-9

Conditioning
12min AMRAP
3 Snatch @ 61
6 Rind Dips
9 Bar Jump Burpees

5 Rds

020713

Strength:
EMOTM 5mins
2 C+PJ @ 65%, then 3min AMRAP C+PJ
     18@ 66

Conditioning
1200m Row
20 HSPU
20 T2B

9:02

300613

Strength
HBBS
3x5 @ 70%, rest 60 sec
     102 - 102-102
3x3 @ 80%, rest 60 sec
     118-118-118

Conditioning
10! Pwr Cleans @ 60
5 HR push ups + 10 Situps between rds

10:39

290613

Strength
4x 60sec ME S2OH @ 65
    12-10-10-7

Conditioning
40 Alt KB Cleans @ 32
1:43

270513

Conditioning
21-15-9
Deadlift @ 70
Box Jump @ 24"
3:42

200513

Strength:
5xME Pull UPs
     5-5-5-5-5

Conditioing
DT
5 Rds
12 Deadlift @ 155#
9 Hang Pwr Clean
6 PJ

19:43

190513

Strength
5x5 Squat
104

Conditioning
5x500m Row
2min rest between rds

1:38 - 1:48 - 1:56 - 1:56 - 1:52 = 9:10

160513

After taking an EXTENDED break from serious training, I've slowly worked my way back in. Training 5x/wk again, but only one session per day. Time to catch up on notes

There will also be a change with some records being done in kilos. Any increments in pounds will be noted w/ #

Crossfit Total
Squat 143
Press 65
Deadlift 175
Total 383


Conditioning
5 Rounds
10 burpees
10 kb swings @ 24
10 situps

6:58