September 16th, 2016

Strength
Warm-up:
Pigeon Stretch x 30 second/side x 2
Plate Good Morning x 20 x 2
Handstand Kick-ups to freestanding hold x 10
Hollow Rocks x 30
Arch Rocks x 30

Gymnastics:
A1. Weighted Strict Pull-ups x 3.2.1 (rest 10 seconds between clusters) x 3 sets
A2. Weighted Strict Ring Dip x 2 reps w/7-second hold at top of each x 3 sets
B1. Strict Toes to Bar x 6-8 reps x 2 sets
B2. Weighted Back Extensions x 15 reps x 2 sets

Strength
A. 3-Position Clean (High Hang, Above the knee, floor); 50%x2; 60%x2; 70%x2
B. 2-Position Clean (Above the knee, floor); 75%x1x2; 80%x1x2
B. Front Squat; 70%x3; 75%x3; 80%x3x3
C. Behind the Neck Snatch Grip Strict Press x 8 x 3

Conditioning
Against a 4-minute running clock:
21/17 Calories Assault Bike
18 Alternating Dumbbell Snatches (60/40 lb)
15 Chest-to-Bar Pull-ups
12 Box Jump Overs (24/20″)
Max Distance HS walk in remainder (turn around at 50ft)

Rest 3 minutes x 3 rounds

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4 Comments

  1. Coming to you live from Mountain Strength Crossfit.

    Warm up done: held a static handstand hold for like 20-25 seconds!

    A. I believ I used 12# for both the pull ups and dips. Maybe more I’m not sure.
    B. Done and with 25#

    C. 135,155,185
    190, 205 (felt good)
    D. 205,215,230

    E. had to modify the metty due to no assault bike and no 60# DB.

    Did 25 cals on rower
    20 DB snatch at 50#
    15 chest to bar
    12 box jump over
    Handstand walk

    43′ /26′ /8′
    First round I got 43′ on handstand walk. Was a bit too frantic.
    Second set I got moved to the other end of the gym so I lost some time with transitions and I slowed up a bit: 26′

    Last round I was dead and my grip was smoked and I slowed up so much. 8′ transitions played a part again

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  2. Warmup: DONE

    Gymnastics:
    A1.) 35# (10lb more than last week)
    A2.) 35#
    B1.) 8 (huge improvement for me)
    B2.) 45# bar

    Weightlifting:
    A. 155, 185, 215×2 Worked on a better high hang here and catching the bar higher and riding it down.
    B. 230x,2, 245×2
    C. 245×3, 255×3, 275x3x3 Kept hook grip on all sets
    D. 55, 65, 75

    Conditioning: 60′, 55′, 63′

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  3. Warm up: done

    Pull ups: 26/35×2
    Dips w/ vest

    STTB: 8
    Back extensions unweighted. Back has been super tight from all the sitting for the past few weeks.

    3 pos Cleans: 145-200
    2 pos cleans: 215-230
    FS: 235-270
    SGSP: 65-85

    Conditioning: 21/30/18 feet. This was tough. Kept the bike at about 70rpm, snatches UB, pull ups came and went but the second set was UB, box were slow. Just did what I could with the HSW. Happy to be back!

    Liked by 1 person

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