Day: 20130907

130906

Got to workout at crossfit low oxygen today in frisco colorado! high elevation mad things spicy.

Noon: 12 min AMRAP:
1+ deadlift @275
1+ dynamic push-up
1+ supine ring row
9 rounds + 6 deadlifts

+ some 0:20/0:10 sit-ups, handstand holds, and rope climbs for about 8min

2 pm:
Some sotts presses. Light weight. This hurts me, definitely a weakness

B.
Three sets of:
Jerk Balance x 3 reps
Rest as needed
Worked up to 155

C.
Take 20 minutes to today’s 1-RM Split Jerk: 235 taking it from the rack

D.
For 18 minutes, rotate through the following two stations on the minute:
Minute 1 – 5 3 Muscle-Ups
Minute 2 – 10 Strict Handstand Push-Ups (as many strict as possible then kipped)
Minute 3 – 15 Kettlebell Swings (32 kg) unbroken on all sets.
This was a battle for sure, bumped muscle ups down to 3 because I wasn’t comfortable with them at the time. Especially fatigued I didn’t want to hurt my already tweaked elbow or shoulder.

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130905

Workout of the Day
A.
Six sets of:
Snatch x 1 rep @ 90-95%
Rest 2 minutes
185×2, 190×4 (one fail)

B.
Three sets of:
3-Position Halting Snatch Deadlift 210, 230×2
Rest as needed

C.
Front Squat
*Set 1. x 3 reps @ 80-85% 265
*Set 2. x 2 reps @ 85-90% 280
*Set 3. x 1 rep @ 90-95% 300
*Set 4. x 3 reps @ 85-90% 280
*Set 5. x 2 reps @ 90-95% 300
*Set 6. x 1 rep @ 95-102% 330# (PR)
*Set 7. x 6 reps @ 80-85% forgot to do this
Rest 2 minutes between sets
D.
Three sets for times of: 1:15, 1:15, 1:18
18 Thrusters (100/70 lbs) (UB)
18 Pull-Ups (one break in each)
Rest 2 minutes

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