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My CrossFit Log

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20160810 -

strength:

3RM thrusters

max: 155#

conditioning:

5 AMRAP
3 thrusters 115#
7 box jumps 24"

2 minute rest

5 AMRAP
5 thrusters 95#
7 burpees

2 minute rest

5 AMRAP
7 thrusters 75#
7 burpee box jumps 24"

total: 13 (6+4+3)
 
20160811 -

strength:

9 EMOM

5-5-5-3-3-3-1-1-1 deadlift

6 minutes to hit 1RM deadlift

max: 355#

conditioning:

12 minute ascending ladder of:

2x c2b pullups
2x sit ups
1 deadlift at 85% of 1RM (300#)

total: 12+1 (completed 6th round + 1 c2b pullup)
 
20160812 -

strength:

death by touch and go squat snatches 95# (rx-40#)

total: 5

conditioning:

5 rounds for time of:

10 ring pushups
10 kettle bell high pulls 24kg
10 goblet squats 24kg

time: 3:31

cash-out:

every 2 minutes for 10 minutes of:

10 ring plank outs
 
20160813 -

strength:

every 2 minutes for 8 minutes:

15 toes to bar

conditioning:

10-9-8-7-6-5-4-3-2-1 rep rounds for time of:

hang power clean 135#
handstand pushups

1 rope climb after the even numbered rounds

time: 20:28
 
20160815 -

strength:

3RM overhead squat

max: 135#

conditioning:

4 rounds for total reps of:

1 minute of box jumps 24"
1 minute of sumo deadlift high pull 95#
1 minute of squats 95#
1 minute of russian twists 20#
2 minute rest

total: 441
 
20160816 -

strength:

1RM bench then max reps bench @ bodyweight (165#)

max: 205# then 8 @ 165#

conditioning:

for time with 20 minute cap:

1 round of DT (12 deadlift + 9 hang power clean + 6 push jerk 135#)
100m run
1 rope climb
1 round of DT
200m run
1 rope climb
1 round of DT
300m run
1 rope climb
1 round of DT
400m run
1 rope climb
1 round of DT
500m run
1 rope climb

time: 20:00+ (finished after time cap somewhere around 22:00)
 
20160817 -

skill:

6 EMOM

1 snatch pull + 1 hang snatch high pull + 1 high hang squat snatch

10 minutes to find 1RM snatch

max: 115#

conditioning:

12 AMRAP

6 muscle snatch 75#
6 pistols
6 weighted v-ups 14#

total: 9
 
20160819 -

strength:

8 EMOM

2 clean grip deadlift + 1 squat clean

max: 185#

conditioning:

75 double unders
then
5 rounds of:
5 power clean 135#
5 front squat 135#
10 ring rows
10 ring dips
then
75 double unders

time: 15:12
 
20160822 -

strength:

power clean 1RM: 185#

3 sets of max reps at 75% (140#): 5-5-10

conditioning:

for time:

80 double unders
40 hand release push ups
40 sit ups
60 double unders
30 hrpu
30 sit ups
40 double unders
20 hrpu
20 sit ups
20 double unders
10 hrpu
10 sit ups

time: 9:03
 
20160823 -

buy-in:

400m run
1 min rest
400m run
1 min rest
200m run
1 min rest
200m run

take total of seconds of difference between 2nd and 1st of each distance and perform that many burpees

total: 14

conditioning:

for time:

21 deadlift 185#
42 wall balls 20#
15 deadlift
30 wall balls
9 deadlift
18 wall balls

time: 8:43
 
20160824 -

volume:

10 EMOM alternating

10 strict pullups
20 russian twists 20#

conditioning:

11 minute ascending ladder of

3 knees to elbows
3 box jumps 24"
10 kettle bell swings 24kg
6 knees to elbows
6 box jumps 24"
10 kettle bell swings 24kg
...
n+3 knees to elbows
n+3 box jumps 24"
10 kettle bell swings 24kg

1 minute rest
max accumulated time in plank in 5 minutes

total: 18+2; 5:00
 
20160825 -

strength:

7x1 push jerk

max: 195#

conditioning:

for time:

10 clean and jerk 95#
400m run
8 cnj 115#
400m run
6 cnj 135#
400m run
4 cnj 155#
400m run
2 cnj 185#
400m run

time: 19:43
 
20160826 -

strength:

heavy 3 rep squat with 3 second pause at bottom

max: 225#

conditioning:

with a running clock:

3 minutes to complete:

3 rounds of:
6 front squat 95#
6 lateral bar burpees

rest in remaining time

then, immediately following:

3 minutes to complete:

3 rounds of:
6 back squat 95#
6 lateral bar burpees

rest in remaining time

then, immediately following:

3 rounds for time of:

6 front squat 95#
6 back squat 95#
10 lateral bar burpees

record total clock

time: 9:48
 
20160906 -

strength:

tabata:

push press 95#
reverse lunges 95#
rest 1 minute between the movements

conditioning:

20 EMOM alternating between

3 power clean and jerk 135#-145#-155#-165#-175#
6 strict chinups
9 hand release pushups
20 jumping lunges
 
20160907 -

strength:

heavy single overhead squat

max: 135#

conditioning:

9 AMRAP

7 power snatch 95#
11 knees to elbows

then, 3 minute rest

then, 21-15-9 rep rounds for time of:

overhead squat 95#
lateral bar burpees

totals: 5+2; 9:04
 
20160908 -

strength:

3x5 single leg deadlift (5 each side per set)

max: 75#

conditioning:

for time:

400m run
40 deadlift 185#
20 wallballs 20#
1 rope climb
300m run
30 deadlift 185#
20 wallballs 20#
1 rope climb
200m run
20 deadlift 185#
10 wallballs 20#
1 rope climb
10 deadlift 185#
5 wallballs 20#
1 rope climb

time: 18:43
 
20160909 -

buy-in:

24-16-8 rep rounds of:

kettle bell taters 20kg
sledge hammer strikes 16#

conditioning:

3 rounds for total reps of:

1 minute of kettle bell swings 24kg
1 minute of pistols
1 minute of handstand pushups
1 minute of box jump overs 24"
1 minute of situps
1 minute rest

total: 240
 
20160910 -

conditioning:

5 AMRAP

4 power clean 155#
24 double unders
10 pullups

2 minute rest

7 AMRAP

6 sumo deadlift high pull 115# (rx-20#)
12 toes to bar

1 minute rest

9 AMRAP

8 squat 115# (rx-20#)
10 hand release pushups
100m run

totals: 2-3-4
 
20160912 -

strength:

5x3 front squat 2 second pause at bottom

max: 135#

conditioning:

for time:

21 thrusters 95#
21 pullups
1 minute rest
15 thrusters 95#
15 pullups
1 minute rest
9 thrusters 95#
9 pullups

time: 6:38
 
20160913 -

buy-in:

3 rounds of hollow holds 30 seconds on 30 seconds off

strength:

8 EMOM shoulder press

5@50%
5@50%
5@60%
5@60%
3@70%
3@70%
3@75%
1@80%

conditioning:

20 AMRAP

40 double unders
30 situps
20 kettle bell swings 24kg
10 pushups

total: 6+73
 
20160914 -

strength:

4x10 barbell row

max: 135#

conditioning:

12 minute ascending ladder:

2x alternating kettle bell clean and jerk 24kg (each arm = 1 rep)
2x medicine ball burpees 20#

total: 14 (finished 7th round)
 
20160916 -

strength:

4x8 strict ring dips, 2 minute rest between sets

skill:

rope climbs

conditioning:

10-9-8-7-6-5-4-3-2-1 rep rounds for time of:

wall balls 20#
box jumps 24"
1 rope climb after each round

time: 10:57
 
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