1. Metcon
AMRAP 6:
6 OHS, 135/95
9 Lateral Barbell Burpees
12 TTB
AMRAP 6:
6 OHS, 135/95
9 Lateral Barbell Burpees
12 TTB
2. Snatch Ladder
2. Clean and Jerk
work up to a heavy, but clean, single.
Guys: start at 135
Girls: start at 75
Add 5# every minute until you fail. Take as many attempts as needed within the minute. Once you fail rest 2-3 minutes before backing off 15# and hit three more singles.
Girls: start at 75
Add 5# every minute until you fail. Take as many attempts as needed within the minute. Once you fail rest 2-3 minutes before backing off 15# and hit three more singles.
2. Clean and Jerk
work up to a heavy, but clean, single.
1. 2 rounds at 85#. Crappy. I felt weak today. I only got in 3 workout last week and though they were cross fit, I need to do more. I'll hit it hard this week.
ReplyDelete2. 110#
3. 125#. 5# pr.
Wow! Nice job on the snatch ladder Jayna and congrats on your C&J PR!! I will be doing this one early tomorrow....any tips? Today I just did a combination of different things...Andy's at work so I just fit things on here and there.
ReplyDelete1. 6 x 500m Row kept bwtn 2:00-2:03 pace
2. Max DU's in 2 minutes x 2
2 minutes rest between sets (83, 81)
3. Deadlifts 5x3: 185,205,225,235,240
We bought a brand new rower and boy was Andy right on. I cannot believe the difference between our old one and this one!! This will sound weird, but it was heaven on the rower this morning! Lol :)
Yes, that does sound weird :). Great Job on the DUs and DLs!
ReplyDeleteJayna--way to kill skill and strength portions!
This morning I went to the track with Kinson, Cael, and Merric and did long intervals: 1000m w/ 3:00min rest. The boys work so hard, so impressed and proud of them.
Tonight I did
1) Power clean a barbell into the front rack position
2 walking lunges and 2 front squats
Add weight and repeat until you cannot complete the set.
I started with an empty bar and added 10 pounds each round and ended at 180#, couldn't get the 190 up after all those pulls.
2) Snatch ladder: I started with 95 and ended at 150.
3) C&J's ended at 180, couldn't get anything higher
Feel beat, but in a great way!
-Todd
On Wednesday I warmed up with 3 sets of 500M. (following your example Shelly) 1:55, 1:?, 1:58.
ReplyDeleteCool about the rower. Nice DLs Shelly