March 1 2016

9-7-5
Muscle ups and squat snatches @ 135

10:48

4 rounds
20 deadlift @225
10 alternating dumbbell squat snatches @45
5 32in box jumps

9:59

In between sessions
Handstand practice

Session 2
6 rounds
10 clean and jerks @135
10 burpees box jump overs
10 tire flips

25:48

Session 3
4 rounds of 500m row with a 2:1 rest to work ratio
Round 1 1:41.6 (warm up at 90%)
Round 2 1:36.9
Round 3 1:40.7
Round 4 1:39.7

February 29 2016

15 minute AMRAP
10 power snatches @ 95
10 toes to bar
30 double unders

6 rounds + 5

4 rounds for time
15 front squats @ 135
30 abmat sit-ups
100 double unders

18:20

31 July 2015

Alternating bench press at 225 and and strict pull-ups. 10-8-7-7-6.

Alternating deficit handstand pushups (2in) and weighted pull-ups at 53 pounds.
3-3-3-4.

Alternating strict ring dips and ring rows. 4 sets of 7-9 for the dips and around 15 for the rows.

10 minutes on the air bike. 162 calories.

4-29-2015

5 sets of 3 back squat at 315
4 sets of 10-12 bulgarian split lunge at 95

Session 2
Snatch from high hang. Triples at 135. Did a few singles at 155 and 165. Did snatches for 20 to 30 minutes.

For time
21-15-9
Power snatches at 135 and toes to bar
8:40

4-26-2015

Chipper for time:

100 calories on an air bike
1 mile run
50 clean and jerks at 135 pounds
150 wall balls
50 clean and jerks at 135 pounds
1 mile run
100 calories on an air bike

Time was 1:08:56

4-25-2015

Session 1

45 minutes of snatch practice at CrossFit Murrieta. So basically a shit load of snatches.

Session 2
Worked up to a 5RM on bench. 185, 225, 245, 275. Then went back down to 225 and did two sets. 9 and 7 reps.

Worked up to a 1RM weighted pull-up. 53, 70, 95, 120, and finally a PR at 132 pounds.

2 sets of 53 pound weighted pull-ups. 8 and then 10.

4 Sets of 6 handstand pushups.

4-24-2015

Snatches. Tried to go heavy but today just wasn’t there. It took a few tries with 205 and when I landed right I stood up easy with it. 225 just didnt feel good so I left it on the platform.

Back squat sets of 3’s. 275,295,315,335,335×2,315.

In the snatch receiving position, behind the neck presses 4 sets of 5 with 95 pounds.

Deadlift 4 sets of 6 with 365.

4-22-2015

5 sets of 3 cleans. 225,235,240,255,225

5 sets of bench at 225. 7,7,6,6,5. I didn’t have a spotter so I couldn’t really push it like I wanted to.

21-15-9 toes to bar and chest to bar. Time was 8:14. I probably paced a little to much in the beginning because I was worried about my grip.

3 sets of GHD. 25,15,10