Training Log End of Feb and March

These are all the WODS I’ve been hitting in the past 2 weeks or so.

I’ve been mixing in a lot of Oly work too, really interested in doing some of that. My drive for CrossFit is tough right now because my wind is just fucked right now from having to take so much time off. It sucks. But such is life.

Actually placed 3rd in my weight class for the division I entered at the Arnold so was pretty stoked

#1

A. SC thruster build to a max in 10mins

125kg (thruster jerk ok? did that; if not, 120kg)

rest 3mins

B. SC thruster amrap 8mins 75% of A

95kg; 25 Reps

+

15min amrap

9 box jumps sd 24″

12 T2B

15 HR pushups

6 Rounds + 9

#2

A. back squat @30X1; 5, 3, 1; rest 3mins

385-405-425

+

5min cap

15 PC 135#

15 PC 185#

15 PC 235#

15 PC 285#

15-15-15-2

#3

Row 500m 95% effort

rest 4mins x 6

1:42, 1:45, 1:44, 1:50, 1:52, 1:58

#4

A. Snatch – 80%x2x2, 80%x1x3

80kg; 85kg

B. Snatch Pull – 95%x3x2, 100%x3x2

95kg; 100kg

C. Pause Back Squat – 75%x3x5

150kg

+

7 minute amrap

5 MU

3 squat cleans @ 225

5 rounds + 3

#5

A. Jerk BNK – HS

135kg

B. Power Snatch – 70%x2x2, 75%x1x3

62kg; 66kg

C. Push Press – 75%x5, 80%x5x2

83kg; 88kg

+

12 minutes on the clock

4 minute amrap PS @ 165

15 reps

4 minute amrap double unders

248 – couldn’t breathe congested out the ass

4 minute amrap burpee to target 6” over reach

38 – wanted to die

#6

A. Clean – 80%x2x2, 80%x1x3

112kg; 112kg

B. Clean Pull – 95%x3x2, 100%x3x2

133kg; 140kg

C. Front Squat – 85%x2x4

141kg

+

deficit HSpU work; 8 reps x 4 sets @ 8”

Feeling good overhead; I have no wind bro. none. Sucks

Training 1/13-1/20

Monday 1/13

10 minute amrap

5 squat clean to OH@ 165

5 burpees

5 Mu

6rds+5+5+2

-rest 10 minutes

10 minute amrap

1 strict HSPU

3 pS  @165

5 box jumps, 36”

7rds+1+3

Tuesday 1/14

A. Power Snatch + Snatch – 50%x2x, 60%x2x3, 70%x2x2

99-121-143

B. Clean Pull – 97%x3x3

308

C. Clean Deadlift – 105%x2x3

335

D. Back Squat – 81%x2x5

345

Wednesday 1/15

A. Clean & Jerk – 60%x2+1, 65%x2+1, 70%x2+1, 75%x2+1, 80%x2+1, 2+1RM

176-187-209-220-231-264 2+1RM

B. Clean Pull – 100% x 3, 105% x 3, 110% x 3 x 2

308-330-341

C. FRSQ – 70% x 2, 75% x 2, 80% x 2, 85% x 2, 2RM

231-253-275-286-350 2RM

D. Press – 65% x 5, 75% x 5, 85% x 5, 90% x 5, Heavy Triple

110-121-143-154-165 Heavy Triple

Saturday 1/18

A. Snatch – 60%x2, 70%x2, 80%x1, 85%x1, 90%x1, Heavy Single

121-143-154-165-176-187-198 Heavy Single

B. Clean and Jerk – 60%x2+1, 70%x2+1, 80%x1+1, 85%x1+1, 90%x1+1, Heavy Single

176-203-231-242-264-275 Heavy Single

C. Back Squat – 75%x2, 80%x2, 85%x2, 2RM

290-310-330- 422 2RM

D. Bench Press- 65%x5, 75%x5, 85%x5, 90%x5, Heavy Triple

140-170-190-198-205 Heavy Triple

Training Log 1/2-1/10

A. Snatch; HS
205
B. 2 TnG cleans @ 225 – EMOM x 6 minutes
C. Back Squat @ 80% x 2 x 4
325
+
21-15-9
HSPU
Ring dips
T2B
10:26

1/3

A. Muscle Snatch – HS
165
B. Power Snatch – 75%x2x3
145
C. Jerk – HS: 80%x2x2
285; 230
+
4 rounds of
500m row
15 T2B
15 PS @ 75#
15 burpees
10 cTB pull ups
rest 4 minutes

31:58 total time; Rounds kept between 4:50-5:01

1/6

A. Clean & Jerk – 77%x1x3
225
B. Clean Pull – 95%x3x3
305
C. Clean Deadlift – 103%x3x3
325
D. Back Squat – 78%x3x5
320

1/8

A. Snatch – HS
209
B Clean & Jerk – HS
286
C. Back Squat – HS
401
+
For time:
100 wall ball
50 CTB pull ups
25 PC @ 225
19:52

1/10
A. Snatch – 78%x1x3
165
B. Snatch Pull – 97%x3x3
210
C. Snatch Deadlift – 105%x3x3
225
D. Front Squat 81%x3x5
295
+
For time
30 MU
100m handstand walk
50 t2B
19:06
handstand walks brutal after muscle ups. Muscle ups 4:08

Training Log 12/16-12/30

Monday December 16

A. emom – snatch balance x 2 – 10mins

135-155-165-175-185-185-195-205-225-225

B. jerk balance 2, 2, 2; rest as needed

95-135-155; awkward at first

C. split jerk from blocks build to a 1rm

285

Wednesday December 18

A. segment clean pause 2sec at mid thigh then clean build to a max in 10mins

255

B. build to a tough TnG double hang PS in 8mins

185

D. emom – push jerk x 1/SJ x 1 from blocks – 8mins build per set

135-155-175-195-225-245-245-255

E. close grip bench press 5, 4, 3, 2, 1; rest as needed

185-195-205-215-225

+

for time 80-90% effort

Row 1k

3:55

rest 3 min

5, 4, 3, 2, 1 for time

clean and jerk 185#

MU

box jump 36″

5:01

rest 3mins

Row 1k

3:58

Thursday December 19

A. back squat @30X1; 1, 1, 1, 1; rest 3mins last two sets tough

365-385-395-405

B. PC TnG cluster 2. 2. 2; rest 10sec/rest 3mins

225-245-265

C. emom – 16mins

odd – 2-3 burpee MU

3-3-3-3-3-3-2-2-2-2

even – KBS 2pd x 10

Monday December 23

A. segment clean pause 2sec at mid thigh then clean build to a max in 10mins

260

B. build to a tough TnG double hang PC in 8mins

245

C. OHS 3, 2, 1; rest 3mins

245-265-285

D. emom – push jerk x 1/SJ x 2 from blocks – 8mins

135-155-165-185-205-225-225-225

E. close grip bench press 5, 5, 5; rest 3mins

205

+

for time

10, 8, 6, 4, 2

man maker 45#/hand

CTB chin up

5:37

Thursday December 26

Every 3 min for 4 Rounds:
A. 4-6 reps:  Deadlift @21X0

315-345-365

+

For time:
1250m Row
30 Shoulder to Overhead 115#/75#
60 Sit-Ups

7:46

Saturday December 28

25min AMRAP

400m Run

20 Burpee Box Jumps @ 24″

30 KB Swings @ 1.5

40 Situps

4Rds+400m+20+15

Monday December 30

Every 4 min for 4 Rounds:
A1. 3-4 reps:  Back Squat @21X1

315-335-345(3)-355(3)
A2. 2-3 reps:  Weighted Supinated Pull-up @21X0

25-35-53-70(2)

+

8 min AMRAP:
50 CTB/COB Pull-Ups
AMRAP Squat Cleans 165#/110#

Pull Ups: 3:58

SQCL: 23

Workouts from past 2 weeks

Week of December 9-15

A. Snatch – 75%x3, 80%x2x4

155-165

B. Jerk – 75%x3, 80%x2x4

205-220

C. Back Squat – 85%x3x4

345

D. Clean Pull – 100%x3x4

305

+

3 rounds for time

10 MU

25 wall balls, 20#

7:26

A. Power Snatch + Snatch Push Press + OHS – 70% x (2+2+1), 75% x (2+2+1), 80% x (2+2+1) x 2

130-140-150

B. Power Clean + Power Jerk – 75% x (2+1) x 2, 80% x (2+1) x 2

205-220

C. Snatch Pull – 95%x3x4

195

+

3 rounds for time

1 legless rope climb

2 snatch @ 185#

4 BS @ 275

8 p-bar HSPU @ 8” deficit

10:38

A. Back Squat – 90%x1x5

365

B. Snatch – HS (heavy single)

205

C. Clean & Jerk – HS

275

Delaware Team Competition

Workout 1 (teams of 2)

3min amrap thrusters @ 95

35 myself

3min amrap pull ups

55 myself

3min amrap burpees over bar

30 myself (fucking killed me, gassed)

Workout 2

Barbell Complex

5min to establish max:

Deadlift

SQCL

FRSQ

Jerk

275

Workout 3

Teams of 2

30-20-10

Snatch @ 135

HSPU

*snatches was doing 5 singles apiece, dropped to 3s for wind; HSPU I did 25 unbroken first round, she did the remaining 5. in the 20s I did 15 unbroken she did 5. I did the 10 unbroken

Week of 12/16-12/22

Monday

A. Clean & Jerk – 75% x (2+1), 80% x (1+1) x 2, 85% x (1+1) x 2

205-220-235

B. Clean Pull – 95%x3, 100%x3, 105%x2x2

285-300-315

C. Front Squat – 75%x2x5

250

Tuesday

A. Power Snatch + OHS – 70% x (2+1), 75% x (2+1), 80% x (2+1), 85% x (1+1) x 3

130-140-150-160

B. Power Clean + Jerk – 75% x (2+1), 80% x (2+1), 85% x (1+1) x 3

205-220-235

C. Snatch Pull – 95%x2x2, 100%x2x2

195-205

+

16 minute EMOM

odd – 30 sec. HSPU

15-15-13-12-10-10-10-10

even – 30 sec. am rap double unders

30-30-30-30-30-30-30-30

 

11/25-12/1 Workouts

Monday 11/25

Every 5min x 3 Rounds

A1. Back Squat 5.5.5 Cluster

275

A2. Strict Pull Up; 4-6 @ 21X2

+

3R

25 KB Swings @ 53#

10 Pull Ups

4:20

 

Tuesday 11/26

3R

4 Clean & Jerks @ 225

6 Back Squat @ 275

8 P Bar HSPU

12:28 (wouldn’t say this was exactly 100%, trying to stay healthy and focus on good Oly technique too)

 

Friday 11/29

Bench Press

5 x 1 @ 200#

EMOM x 10

1 Power Clean + 3 Push Press

135-135-155-155-185-185-185-205-205-205

 

Saturday 11/30

A. Clean – Find 1RM

300#

+

Team WOD

800m Run

10-1/1-10

FRSQ @ 95#

Burpees

800m Run

17:50

 

November 18-24

Monday

A. Back Squat Find 1RM

395

+

2k Row

7:28

 

Tuesday

25min AMRAP

40 Double Unders

30 Wall Ball

20 Box Jumps @ 24″

10 Push Ups

5 Rounds + 40 + 10

 

Thursday

A.  Power Clean – build to max

275

B.  SJ – off blocks – build to max

285

+

500m row

12 bwt DL

21 box jumps, 24”

rest 8 minutes x 3 rounds @ max effort

2:55 ; 3:02 ; 3:10

 

Saturday

5min to build to max in Complex:

1 Deadlift

1 Squat Clean

1 FRSQ

1 S2O

275

+

Teams of 2:

30-20-10

Snatch @ 135

HSPU

10:30

*Felt awesome, snatches easy and did 10s easily in hspu. Split with partner. Feeling good

Workouts November 12-16

Tuesday November 12

A. Snatch; 85% x 1 x 10

155

B. Back Squat; 315# x 5 x 5

+

for time

20 MU

20 thrusters @ 155

40 T2B

9:23

Wednesday November 13

A. Deadlift; 3 Tough Reps EMOM x 10

275-295-315-335-335-345-345-345-365-365

+

5 Rounds

10 OHSQ @ 65

10 Push Ups

30sec Side Bridge Left

10 Box Jumps 24″

30sec Side Bridge Right

11:01

 

Workouts Week of Oct 28-Nov 2

Monday Oct 28

Every 3min x 4 Rounds

A. Back Squat; 2-3 Reps @ 30X1

275-295-315-335 (all for 3)

+

EMOM x 22min

Odd – 15 Double Unders 6 Ring Dips

Even – 7 Burpees

Tuesday Oct 29

20 minute amrap

500m row

10 HSPU

10 ring dips

10 push ups

5 Rounds + ~200m

Wednesday Oct 30

Every 4min x 4 Rounds

A1. DB Single Arm Overhead walking lunge; 8 steps

70-70-100-100

A2. AMRAP Strict Pull Ups

10-10-10-10

+

5 Sets

300m Run

15 Jumping Sq @ 45#

1min Amrap Situps

35-30-29-24-23; Jumping Sq unbroken; Each set under 2min+sit ups

Thursday October 31

5-4-3-2-1

Muscle Ups x 2 (10-8-6…)

Burpee Box Jump 30″

OHSQ from Rack @ 175

10:46

Training Oct 11-20

Friday Oct 11

20 minute EMOM

odd = 15 cal on rower

even = 10 burpees

+

20 minute EMOM

odd = 5 TnG power clean @ 155

even = 20 sec. am rap double unders

Saturday Oct 12

2K row

7:28

rest time = row time

1K row

3:41

rest time = row time

500m row

1:41

rest time = row time

+

clean and jerk @ 80% x 3 x 5 sets, rest 90 seconds

205

Monday Oct 14

20 minute amrap

400m run

25 burpees

5rds + ~100m