A) Deadlift: 3×1 @ 315# then AMRAP set of 5 B) Deficit Deadlift: (5 seconds up, 5 seconds down w/ light tng) 3×5 @ 245# C1) Press: 5×5 @ 92# C2) Chest supported Row: 5×10 @ 35# DB/hand Cardio: 2 min Row 100m FC w/ 35# DB’s 200m jog x 3 Rounds ~15-20min
A) Clean and Jerk to a heavy double: Up to 240# for a PR! B) Front Squat sets @ 245# 245# x 5, 5, 5, 4, 4, 3 (26 total reps) C) Bulgarian Split Squat (4 seconds down, 2 second pause, fast up) 4 sets/leg 6, 6, 6, 6 1000m walk outside
5 x 400m runs with the CrossFit Weddington classes. Felt good!
3/23/17 Active Recovery Read More »
A) Back Squat to heavy 6 then -10% 3×6 Up to 270# then 245 x 6 x 3 B) Power Snatch to heavy 5 then 1 single Every 30 seconds x 10min: Only up to 125# lol. Legs were ded C) Wide Stance Stiff Leg Deadlift: 3×8 @ 215# SCCF Metcon 6 Rounds: 200m Run
A) Back Squat: 4×5 @ 85-90% of last week’s heavy 6 245# B) Pause Below Knee Power Snatch: 150# x1x3 145x1x2 140x1x5 C) Wide Stance Stiff Leg Deadlift: 3×8 @ 220# (reset each lift) D) Face Pulls On Rings: Goal was 100 total reps 15, 15, 20, 20, 15, 15
A) Power Clean: 4×4 @ 85% of last week’s heavy 5 used 175# Felt pretty tired today B) Jerks to a heavy 3: up to 220#x3 (PR for me I think) then 230x2x2 (kept missing 3rd rep) C) Cardio + Upper Body Strength: 10 Cal Bike Tough set of Pull-ups (8-6) tough set of HSPU
