September 27th, 2016

**Backing off this week
Skill
A. Reverse OH Medball Throw Practice (15/10#)- 5 minutes
B. Triple Under Practice – 5 minutes

Strength
A. Snatch Deadlift w/ hold at Extension; 50%x3; 60%x3; 70%x3; 80%x3x3
B. Push Jerk + Split Jerk; 50%x2+2; 60%x2+2; 70%x2+2; 80%x2+2 (% based off Push Jerk)
C. Front Squat (no pause); 80%x2x4

Conditioning
1 Minute Ski @70%
Rest 30 seconds
1 Minute Row @80%
Rest 30 seconds
1 Minute Run @90%
Rest 2 minutes
x 4

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4 Comments

  1. Skill: done
    Strength:
    A. 95, 115, 135, 155
    B. 125, 150, 175, 200… Total fuck this up read it wrong. I did for all sets (pj+sj+pj+sj)x2x2 👨🏽🔫
    C. 250x2x4
    Conditioning:
    Done. Enjoyed this part. Very relaxing

    Liked by 1 person

    Reply

  2. Coming to you live from crossfit Woodbridge in Virginia.
    Jumped in on their class:
    6 sets of: 2 FS + 4 bs all at 225
    Then 4 minute amrap of:
    Thrusters at 75
    Burpees
    2-2-4-4-6-6 etc. the right into a 400m run
    I finished the round of 12 and then did the run in 1:39.

    Liked by 1 person

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  3. skill: done
    strength:
    A: 73, 93, 113, 123 – bumped up the weights on this just a bit
    B: 83, 93, 113, 123
    C: all sets at 143
    Conditioning: done.

    Thanks JMF for working out with me. HAPPY BIRTHDAY MATTY QUINN

    Liked by 1 person

    Reply

  4. Did this on Thursday am.
    Skills. Done, no luck with triples.

    Strength
    A. 63/73/85/98#
    B. 85/100/118/133. Last round was challenging.
    C. at 163#. Felt better than Monday.

    Conditioning
    Only had time for 3 rounds before leaving for work
    ski: 11/12/13 cals
    row: ?/240/249
    run: ?/450ft/450ft (done indoors)

    Like

    Reply

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