January 20th, 2017

Gymnastics (Courtesy of CFM/Power Monkey)
A. Strict muscle up x2 reps – work on fast explosive pull w/ slow controlled decent x8-10 sets
shoot for doubles – keep feet out in front of body with toes pointed

B. Candlestick to pistol x5 reps per leg x 2 sets
**warm up with 20 feet together air squats as low as possible w/ 3 second pause in bottom
– does not have to be unbroken

(C1-C3 can be done after the workout)
C1. 1 min Sorensen hold x 3 sets
C2. 1 min weighted plank hold x 3 sets
C3. 1 min weighted hollow hold x 3 sets

Barbell
A. Muscle Snatch – heavy triple
B. Clean & Jerk; 80%x(1+1)x2; 85%x(1+1)x2
C. Back Squat; 80%x3x3

Conditioning
14 minute amrap:
5 CTB
7 Push Press @135/95
7 Burpee Box Jump Over @24″/20″
10 CTB
7 Push Press
7 BBJO
15 CTB
7 Push Press
7 BBJO
….etc, adding 5 reps to the CTB and keeping the PP/BBJO the same

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3 Comments

  1. Gymnastics:
    Stricties- 7-8 of them
    Pistols- done
    Core work- done

    A) 155
    B) 245×2, 255×2, 275, 315 (missed jerk)
    C) 325

    Conditioning:
    16 reps into the 40 Chest to bar (268 reps total, 156 were CTB)

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  2. A. 10 sets of 2.
    B. Candlesticks done. Fun drill.
    C. Will do core work at later date.

    A. 115
    B. 195, 210
    C. 255 (felt hard)

    Conditioning: 2 reps into round of 35. Whole workout I was trying not to rip on a tender spot. Ended up ripping somewhere else 13 into the round of 30. Bummer.

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  3. Did this one at Crossfit Ft. Lauderdale. So humid.

    Gymnastics
    A. Done on low rings with a band. Worried about needing a tetanus shot from rusty rings 😦
    B. done – these felt a little shaky on the getting up part.
    C. Done with 25# after workout.

    Barbell
    A. working with metric plates…think it was around 105#
    B. found the lb plates: 128 and 135. These felt pretty good for cleans, but I was missing my lifting shoes.
    C. 195# 3rd one was definitely hard.

    Conditioning
    Got through the round of 25. Pull ups were hard!

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