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My CrossFit Log

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20150508 -

strength:

7x1 push jerk

max: 175#

conditioning:

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

thrusters 95#
toes to bar

time: 8:28
 
20150511 -

strength:

1RM squat

max: 275# (failed 320#)

conditioning:

as many rounds as possible in 20 minutes of:

10 burpees
5 deadlift 185#
10 pullups

total: 9+15
 
20150512 -

conditioning:

every minute on the minute for 10 minutes:

1 power clean and split jerk 165#

then, for time:

1 mile run
and 4 rounds of:
20 pushups
20 kettle bell swings 24kg

time: 25:54 (15:54 for the timed portion)
 
20150513 -

strength:

1RM hang squat clean

max: 185# (failed 195#)

conditioning:

30-20-10 rep rounds for time of:

wall balls 20#
sit ups
box jumps 24"

time: 9:22
 
20150515 -

strength:

7x3 press

max: 125#

conditioning:

15 minute ascending ladder of:

power clean 155#
20 double unders (remain same)

total: 9+6
 
20150516 -

conditioning:

as many rounds as possible in 20 minutes of:

5 hang power snatch 95#
5 overhead squat 95#
5 chest to bar pullups

total: 10
 
20150519 -

strength:

3x5 front squat

max: 185#

conditioning:

every minute on the minute for 20 minutes alternating between:

5 power snatch 115#
10 pullups
 
20150523 -

conditioning:

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

ring dips
box jumps 24"

+8 overhead lunges 45# +200m run each round

time: 21:42
 
20150527 -

strength:

3x5 squat

max: 225#

conditioning:

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

kettle bell swing 24kg
toes to bar

+30 double unders after each round

time: 11:57
 
20150528 -

conditioning:

20 minutes of:

30 seconds max wall balls 20#
30 seconds rest
30 seconds max power cleans 135#
30 seconds rest

totals: 111/52
 
20150530 -

every minute on the minute for 10 minutes:

1 clean 185#

then, as many rounds as possible in 15 minutes of:

5 burpees
5 chin ups
100m run

total: 10
 
20150601 -

strength:

3x5 front squat

max: 195#

conditioning:

as many rounds as possible in 15 minutes of:

5 hang power snatch 95#
7 burpees
9 situps

total: 11+6

then, rest 3 minutes
then:

max toes to bar in 3 minutes

total: 53
 
20150603 -

conditioning:

every minute on the minute for 30 minutes alternating between:

5 power clean 155#
20 pushups
50 double unders

avg double unders: 35-ish
 
20150604 -

conditioning:

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

pullups
kettle bell swings 24kg
5 burpees after each round

time:10:10
 
20150606 -

conditioning:

for time:

400m run

21-15-9 rep rounds of:
hang power clean 135#
ring dips

400m run

21-15-9 rep rounds of:
push jerk 135#
sit ups

400m run

time: 22:51
 
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