February 7th, 2017

Gymnastics/Plyo
Kick-up to Freestanding HS Hold; accumulate 60 seconds
Depth Drop to Broad Jump x3x3 (focus on hip extension)
Alternating Pistols x 8-12 – skill work here

Barbell
A. Hang Power Clean + Push Press; 50%x2+2; 60%x2+2; 70%x2+2;
B. Power Clean + Push Jerk; 80%x1; 85%x1
C. Split Jerk; 80%x1; 85%x1

Conditioning
4 minute row @18 second slower than 500m TT
Rest 2 minutes
x 5

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6 Comments

  1. At 8:30 am (@westbrook crossfit)
    Amrap 10:
    8 toes to bar
    8 thrusters with 35# DB
    12 walking lunges with DBs

    8 rds + 8 T2B

    At noon (@branford crossfit)
    Our barbell work:
    95,115,145
    185×2
    185, 205
    Then
    Alternate full rounds with partner:
    24 rft:
    1 rope climb
    10 DL 185
    *every 4 rounds each partner does a 20m
    plate push
    17:16

    At 3 pm (@north haven crossfit)
    Our rowing intervals:
    5122 total meters
    Supposed to keep a 1:55 (was tired)
    1:57.3 – 1023 meters
    1:58.5 – 1012 meters
    1:55.0 – 1043 meters
    1:56.9 – 1026 meters
    1:57.8 – 1018 meters

    A lot of fitness today. Loved it. Three locations in a day haha.

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  2. Gymnastics/Plyo
    Done

    Barbell
    A. 83/95/113
    B. 128/135
    C. 140/148. Wish all lifts felt as good as these.

    Conditioning
    897/902/903/909/912 meters.
    I found this to be a difficult pace to keep, I either wanted to go faster or slower. Glad when it was round 5.

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  3. A: done – HS holds need some work
    B1: 83, 93, 103 – accidently went a bit high on the percentage here based on my push press
    B2: 133, 143
    B3: 133, 143

    Rowing:
    955, 939, 947, 947, 952

    Liked by 1 person

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