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
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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