Weekly Workouts

All of the Workouts: 2/6 – 2/12

Here are all my Crossfit workouts from last week:

Monday

A:  Front squats:
3×100.5#
2×108
1×115.5
1×133
B:  Pendlay Row, 3×6: 83-88-93#
C:  Conditioning
In 3 minutes complete, AMRAP of 9-7-5 reps:
Clean and Jerk (103)
Burpees

Rest 4 minutes

In 3 minutes complete, AMRAP of 9-7-5 reps:
Overhead Squats (83)
Chest to Bar Pull ups

Rest 4 minutes

In 3 minutes complete, AMRAP of 9-7-5 reps:
Power Snatch (63)
Toes to Bar

Rest 4 minutes

In 3 minutes complete, AMRAP Wallballs 14#

Score – 23+42+44+56= 165 reps

Tuesday

A:  5×2 clean pulls with straps: 103/123/133/143/153#
B:  3x1000m row with 1:1 rest
4:30.7
4:25.5
4:22.6

Wednesday

Tall Snatch, 3×3: 15-25-25kg
Above Knee Hang Snatch, 3×3: 25-30-30kg
Snatch
1×3 – 32kg
2×3  – 35
4×3 – 37
Snatch Pull from Parallette
1×3 85.5 #
1×3 98
1×5 108
1×5 113
Displaced Jerk, 5×3: 83#
10 min Alternating EMOM:
Odd – 5 bar muscle ups
Even – 5 SHSPU with 45# plate deficit

Thursday – Rest Day

Friday

filthy-fifty-plus

I’ve done this workout RX once so this time I used heavier weights(hence the ‘plus’ part).  Really slowed down on the push press, finished in 20:53

Saturday

32 minute Snatch EMOM: worked up to 113#

10 minute EMOM:
25 Double Unders
3 muscle ups

Tabata:
10 seconds L-sit on rings
10 seconds rest

Sunday – Rest Day

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s