Bench Press
5x 50/5
3x 57.5
6x 64
DB Bench Press
5×10 @ 40lbs
Tabata Rowing @797m w/ Elevation Mask
071113
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Category Archives: Crossfit
092413
Push Press 5×5 @51KG
*Behind Neck
In 12 minutes, complete a many rounds as possible of the following ladder:
3 Pull Ups
3 Box Jumps @ 23″/18″
6 Pull Ups
6 Box Jumps @ 23″/18″
9 Pull Ups
9 Box Jumps @ 23″/18″
12 Pull Ups
12 Box Jumps @ 23″/18″
18+3 @ 9000ft Mask
082613
Left knee grinding again so no squatting today.
Press 5×3 @ 40,44,46,47,49(1)
Then:-
In 5 minutes, complete as many rounds as possible of the following ladder:
3 Russian Kettlebell Swings @ 28kg
3 Ring Dips
6 Russian Kettlebell Swings @ 28kg
6 Ring Dips
9 Russian Kettlebell Swings @ 28kg
9 Ring Dips
etc etc
12R+15+2 w/ 9000ft Elevation Mask
081413
Snatch Balance. Worked on fully extending hips and ankle. Also my grip is slightly narrower than normal, so I have to feel my catch is slight more back.
Did Plyometric jumps and 5×5 Hand stand Push Ups after.
6 Min AMRAP Of:
25 Double Unders
8 Push Press
5R + 8 @ 3000ft Elevation Mask
072913
WOD @Crossfit Las Vegas
Back Squat 7×2@145lbs *wrong weight*
4 Rounds of:
10 Push Press
20 Front Rack Lunges
30 Deadlifts
@ 75lbs
2R+10+16 @ 15 Min Time Cap
072513
WOD@Crossfit 1440
EMoM 10M @ 65lbs
1 first pull
1 high pull
1 snatch
21-15-9 of:
Deadlift @155lbs
Bar Jumping Burpee
9:05
071113
Deadlift 5×5 @ 70,80,90,100,110
Annie @ 7:11
070913
In 15 minutes, work up to a heavy Power Clean. @60,65,68,70,72(f),72(f)
Then:-
21-15-9 reps for time of:
Kettlebell Swings @ 24kg/16kg
Ring Dips
@ 6:31
Rest 3-4 minutes, then:-
Row 500m for time. @ 1:48.9
062413
Trying to relax arms. Let the arms slightly bent. It feels weird as I feel my lats pulling back but arms internally rotate slighty (am I suppose to feel this? Not sure). Also practiced with heavier weights and trying to keep the same tempo thru different weight loads. Still working on keeping the first and second pull connected. Sometimes still miss and start the second pull before finishing the first pull.
Trying to maintain same movement speed from different weights.
1st Pull
4 x 40KG
3 x 50
3 x 50
2 x 60
2 x 70
High Pull
3 x 40
3 x 45
3 x 50
2 x 55
2 x 55
1 x 60
Hand Stand Push Up
5,6,4,3,2
3KM Row @ 15m +
Rest 3 Min
50 Burpees For Time @ 7:06
062013
Push Press (Behind Neck Snatch Grip) 6×5 @ 40,42,44,46,48,50
Back Squat 3×8 @ 50KG
10-9-8-7-6-5-4-3-2-1 reps for time of:
Ring Rows
Knees-to-Elbows
Double Unders x3
15:53