Crossfit

Workout A1. row 800 meters X 2; rest 3:00 A2. run 800 meters X 2; rest 3:00 B. 1-5 ladder for completion pistol (each side) single arm push-up (each side) Results A: row 2:50 / run 3:36 / row 2:50 … Continued

Workout A. power clean cluster X 1.1.1.1.1 X 3; rest 2:00 start @ 70-75% and increase if possible B. Work to a heavy 3 repetition close grip bench press in 10 minutes. C. tuck front lever on bar or rings … Continued

Workout AMRAP in 2:30 @ 98% 10 kb russian swings @ 55/35 20 double unders rest 7:00 AMRAP in 2:30 @ 98% 7 GTOH (snatch) @ 75/45 5 CTB pull-ups rest 7:00 AMRAP in 2:30 @ 98% 10 kb russian … Continued

Workout @ 85% of MPE AMRAP in 8:00 10 box jumps @ 24/20 15 wall ball shots @ 20/14 15 release push-ups rest 4:00 2 sets for completion @ 90% aerobic row 500 meters 10 KB snatches @ 55/35 (right) … Continued

Workout A: Clean Pulls @ 65% – 2 x 6 EMOM B1: 5 strict pull ups x 5 B2: 5 “endurance” pushups with the back of the hand flat on the ground x 5 Results Tapering for the race.  This … Continued

Workout 12-9-6 reps @ 98% power clean @ 95/65 burpees over the bar rest 7:00 row 750/650 @ 98% rest 7:00 2 sets @ 98% 20 wall ball shots @ 20/14 15 pull-ups (fast kip) Results This was my taper … Continued

Workout A. 1 power snatch every 30 seconds… 75% for first 2 mins (4 reps) increase for second 2 mins (4 reps) increase for 3rd 2 mins (4 reps) B1. barbell bent over row @ 1111 X 3 X 3; … Continued

Workout A. clean X 1.1.1.1 X 3; rest 2:00 (start @ 75% for first set) B. run 200 meters X 6; rest 60 seconds Results A: 135 / 135 x 3 / 135 x 4 B: 36 / 34 / … Continued

Workout A. @ 98% row 2:00 (meters) rest 7:00 AMRAP in 2:00 7 thrusters @ 85/45 7 pull-ups rest 7:00 row 2:00 (meters) B. accumulate 60 seconds in hollow plank, right plank and left plank Results A:  591m Dogged it … Continued

Workout A. front squat X 10-8-6-4; rest 90 seconds B1.close grip bench press X 8-6-5-5; rest 30 seconds B2. tuck front lever on bar or rings X 6-8 seconds X 4; rest 75 seconds Results A: 135# / 145# / … Continued