Friday, May 27, 2016

Crossfitweightlifting.com:

Bench press: Complete 5 rounds of:

-Min 1: 5x bench press @ 55% (rd 2 = 5 reps @ 65%, rd 3 = 5 reps @ 75%, rd 4 = 3 reps @ 85%, round 5 = 1+ rep @ 95%)

-Min 2: Rest

-Min 3: Max rep unbroken strict chest to bar pull ups + Max effort strict pull ups

-Min 4: rest

Work Capacity: Complete as many reps as possible in 20 minutes of:

-5x 2-arm KB thrusters (53#/35#)

-10x ring dips

-15x overhead squats (95#/65#)

I used 275 as my bench weight but didn't have a spotter so I stuck at 225.

Subbed hspu for KB and TTB for OHS.

Bad knee and all.

The AMRAP was a great TTB conditioner.

5 rds plus 3 hspu.


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Bench press 5-5-5-5 end at 225

20–15 – 10 – 5

95 pound strict press
TTB.

Forgot the time. I saw the orthopedic doctor yesterday and I'm limiting anything I do with my knees in hopes of rehabilitating them.


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Thursday, May 26, 2016

10!

With a 20 lb vest

Strict pull ups
Strict ring dips

14:05

I saw the doctor today. I have to take some time off from lifting due to my knee.




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Every 4 minutes for 20 minutes, complete:
200m Run
20 Lunges With Plate Overhead (45/25) (10 Per Side)
15 Box Jump Overs (24/20)
10 Pull-Ups

Finished Rx'd. Harder than it looked.


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Tuesday, May 24, 2016

EMOM 20 minutes

1 bar MU
315lb DL

Increase by one until failure. Then restart at one.

I made it thru 3 and failed on 4.

Most were ones and twos.

I did P.R. my DL at 400lbs. I need thinner plates to go up.


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5 Sets Of 3 Position Clean: High Hang + Hang + Floor, Work To Heavy

225 max. Failed on the floor 225

Run 800m
50 back ext
50 abmat sit-ups
Run 400m
50 back ext
50 abmat sit-ups
Run 200m
50 back ext
50 abmat sit-ups

20:16

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Monday, May 23, 2016


In 12 minutes, complete the following for max reps:
2000m Row
Max rep deadlift (225/155)

43 Rx'd

I'm quitting drinking. It's hurting my WOD and my wallet.


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Wednesday, May 18, 2016

Strength: Deadlift – Warm up then, 70% x 3 reps, 80% x 3 reps, 90% x 3+ reps.

*Super set all sets with 1 round of tabata double unders (20 seconds max effort, 10 seconds rest). Start the supersets at 2 set out from 70%.

*If you have a legitimate and recent 1 rep max deadlift, take the percentages off of 90% of your 1 RM.

Work Capacity: EMOM “Ms. Sage”: 5 rounds (20 minutes) – EMOM, perform:

-Min 1 = 10x power snatch (115#/75#)

-Min 2 = 15x pull ups

-Min 3 = 20x DB thrusters (35#/25#)

-Min 4 = Rest

DL % off of 385

The WOD was awful and I subbed ring dips cause of my knee. I started the first 3 rds with 15 ring dips. I ended on 10 cause I was so trashed. Brutal shit.


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WOD:
Complete the following for time:
500m Run W/ (60/40) Sandbag or (53/35) Kettlebell
150 Double Unders
100 Calorie Row

11:54 Rx'd

Sometimes stupid people surround me. Just sayin.

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Tuesday, May 17, 2016


Every 3:00 For 15:00 (5 Sets)
Run 200 Meters
12 Box Jump-Overs (24/20)
4/3 Bar Muscle-Ups (Sub 8/6 Chest-To-Bar Pull-Ups)

Made this an AMRAP instead. Also started with muscle ups after the run.

5 rds 1 MU. All bar muscle ups were unbroken.

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Monday, May 16, 2016

Complete Three Rounds For Time Of:
5 Thrusters (135/95)
10 Toes-To-Bar
100-Meter Run
Rest 2:00
Three Rounds
5 Strict Handstand Push-Ups
20 Lunges W/ Plate Overhead (45/25)
150m Row

13:39 Rx'd

I forgot about the 3rd run before the two minute rest so I had to make it up in the end


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