Monday 170828
Handstand walk 100 meters
If you fall, restart at the point of contact furthest from the finish.
Time: 12:09
Warm-up 10 minute row: 2334 2:08.5/500m
Cool-down 10 minute row: 2235m, 2:14.2/500m
Monday, August 28, 2017
Sunday, August 27, 2017
170827
Sunday 170827
Complete as many rounds as possible in 7 minutes of:
5 box jumps, 30 in.
225-lb. cleans, 3 reps
165 lbs.
6 rounds + 5 box jumps + 1 clean.
Warm-up 10 minute row: 2332m, 2:08.6/500m
Cool-down 10 minute row: 2248m 2:13.4/500m
Complete as many rounds as possible in 7 minutes of:
5 box jumps, 30 in.
225-lb. cleans, 3 reps
165 lbs.
6 rounds + 5 box jumps + 1 clean.
Warm-up 10 minute row: 2332m, 2:08.6/500m
Cool-down 10 minute row: 2248m 2:13.4/500m
Labels:
CrossFit
Thursday, August 17, 2017
170817
Thursday 170817
Back squat 3-3-3-3-3 reps
95-135-155-185-225. Planned to open at 225 but felt twinge in my left hamstring so stopped there instead.
Warm-up 10 minute row: 2256 2:12.9/500m
Cool-down 10 minute row: 2209m, 2:15.8/500m
Back squat 3-3-3-3-3 reps
95-135-155-185-225. Planned to open at 225 but felt twinge in my left hamstring so stopped there instead.
Warm-up 10 minute row: 2256 2:12.9/500m
Cool-down 10 minute row: 2209m, 2:15.8/500m
Labels:
CrossFit
Wednesday, August 16, 2017
170816
Wednesday 170816
3 rounds for time of:
30 pull-ups
400-meter run
Time: 9:57 (3:01, 3:26, 3:28)
Broke pull-ups into 3 sets of 10 for all three rounds.
Warm-up 10 minute row: 2319m, 2:09.3/500m
3 rounds for time of:
30 pull-ups
400-meter run
Time: 9:57 (3:01, 3:26, 3:28)
Broke pull-ups into 3 sets of 10 for all three rounds.
Warm-up 10 minute row: 2319m, 2:09.3/500m
Labels:
CrossFit
Tuesday, August 15, 2017
170815
Tuesday 170815
4 rounds for time of:
25 push presses, 95 lb.
50-cal. row
100 double-unders
scaled to:
4 rounds for time of:
25 push presses, 95 lb.
50-cal. row
100 single-unders.
Time: 25:18 (5:26, 6:28, 6:48, 6:34)
Push-presses in sets of 13/12 each round. All single-unders unbroken.
Warm-up 10 minute row: 2414m, 2:04.2/500m
Cool-down 10 minute row: 2227m, 2:14.7/500m
4 rounds for time of:
25 push presses, 95 lb.
50-cal. row
100 double-unders
scaled to:
4 rounds for time of:
25 push presses, 95 lb.
50-cal. row
100 single-unders.
Time: 25:18 (5:26, 6:28, 6:48, 6:34)
Push-presses in sets of 13/12 each round. All single-unders unbroken.
Warm-up 10 minute row: 2414m, 2:04.2/500m
Cool-down 10 minute row: 2227m, 2:14.7/500m
Labels:
CrossFit
Sunday, August 13, 2017
Saturday, August 12, 2017
170812
Friday 170811
40-30-20-10 reps for time of:
30-inch box jumps
GHD sit-ups
Scaled to:
Abmat sit-ups with 20lb medicine ball.
40-30-20-10 reps for time of:
30-inch box jumps
GHD sit-ups
Scaled to:
Abmat sit-ups with 20lb medicine ball.
Time: 11:40
Warm-up 10 minute row: 2414m, 2:04.3/500m
Cool-down 10 minute row: 2323m, 2:09.1/500m
Warm-up 10 minute row: 2414m, 2:04.3/500m
Cool-down 10 minute row: 2323m, 2:09.1/500m
Labels:
CrossFit
Friday, August 11, 2017
170811
Wednesday 170809
5 rounds for time of:
400-m run
15 left-arm kettlebell snatches, 1 pood
15 right-arm kettlebell snatches, 1 pood
scaled to:
12 kg kettlebell (3/4 pood). Felt good, would like to re-do this one with 1 pood.
Time: 16:18 (3:18, 3:18, 3:15, 3:16, 3:09)
Warm-up 10 minute row: 2344m, 2:07.9/500m
Cool-down 10 minute row: 2276m, 2:11.8/500m
5 rounds for time of:
400-m run
15 left-arm kettlebell snatches, 1 pood
15 right-arm kettlebell snatches, 1 pood
scaled to:
12 kg kettlebell (3/4 pood). Felt good, would like to re-do this one with 1 pood.
Time: 16:18 (3:18, 3:18, 3:15, 3:16, 3:09)
Warm-up 10 minute row: 2344m, 2:07.9/500m
Cool-down 10 minute row: 2276m, 2:11.8/500m
Labels:
CrossFit
Tuesday, August 8, 2017
Monday, August 7, 2017
170807
Thursday 170727
5 rounds for time of:
200-meter farmers carry
20 deficit push-ups, hands on dumbbells
10 push jerks
Use 60-lb. dumbbells for the farmers carry and push jerks.
scaled to:
4 rounds/45 lb dumbbells
Time: 23:12
5 rounds for time of:
200-meter farmers carry
20 deficit push-ups, hands on dumbbells
10 push jerks
Use 60-lb. dumbbells for the farmers carry and push jerks.
scaled to:
4 rounds/45 lb dumbbells
Time: 23:12
Labels:
CrossFit
Thursday, August 3, 2017
Tuesday, August 1, 2017
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