August 30th, 2016

Warm-up:
KB Arm-Bar x 20-30 seconds/side
Plate Good Morning x 20 x 2
Front Body Line Drill x 20 seconds x 2 (https://www.youtube.com/watch?v=g–xUWjnn0U)
Hollow Rocks x 30
Arch Rocks x 30

Plyo
Depth Jump to Box Jump x 3 x 3

Barbell
A. Snatch Pull + Power Snatch off blocks @knee – 50%x(2+2); 60%x(2+2); 70%x(2+2)x2 (% based off PS)
B. Power Clean + Push Jerk – 50%x(2+2); 60%x(2+2); 70%x(2+2)x2 (% based off PJ)
C. Defecit Deadlift – 70%x3x2; 75%x3x2

Conditioning
8 Second Assault Bike Sprint
Rest 2 minutes (stay on bike at easy spin)
x 8

Advertisements

5 Comments

  1. Coming to you live from Crossfit Bridgewater, home of Jason and Sonia Caldas, people Jake, Matt, and Alanna competed against in the NEFI team event. This couple is fit. Having been on the CFNE team that won the games in 2011, AND competed against Adam at the Regionals…THERE IS SOME HISTORY FOR Y’ALL. #RIVALRY

    Warm Up: DONE. GOOD.

    Plyo Work: DONE. LIKE A KANGAROO.

    Barbell Work: DONE. FAST AF. 95, 115, 135X2.
    Power Clean + Push Jerk: DONE. 2×2? GOOD. 135, 135, 155×2
    Deads: 245. 260. AINT SHIT.

    Assault Bike: LOVED IT. LOVE LACTIC ACID. 160 DELICIOUS CALORIES.

    Liked by 2 people

    Reply

  2. Warmup- Done

    Plyo- done to 38″
    *focused on spending no time on the ground

    Barbell-
    A) 115, 135, 160×2
    *focused on keeping tension
    B) 135, 165, 185×2
    *tried to not jump back and keep shoulders in good position on jerk
    C) 315, 345
    *LOVE LOVE LOVE DEADLIFTS 😍

    D) 192 cals

    Liked by 3 people

    Reply

  3. Warmup: done
    Plyo: done
    Barbell:
    A. 95, 115, 125×2
    B. 135, 155, 175×2
    C. 245, 285 based of back squat number. Don’t have a new deadlift max. Definitely not basing it of my old one… I would die
    Conditioning:
    55 total cals
    Sorry, totally forgot to stay on the bike for the first 3 rounds. I was also resting the bike after each round for the first 4 rounds to starta fresh. I just tracked what I got every 8 seconds.

    Liked by 1 person

    Reply

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s