CROSSFIT TOTAL WOD

Doin' reps in between coaching teams @ SUU ....COME ON ALAN LIFT SOME WEIGHT YA WANKER!

12pm: Workout of the Day
Back Squat 235 (attempted 250 X)
Shoulder Press 110 (attempted 115 X)
Deadlift 315 (attempted 325 X)



Total=660lbs

training day

Little Rach and the Kettle-bell pose...

6 sets @ 100%

30sec amrap clean and jerk #95

7,7,7,7,7,8

30sec Box Jump 20"

15,15,15,15,15,13

30sec KBS 1.5pd

10,10,10,12,11,10

30sec Burpees

9,9,9,8,9,9

rest 6min--active walk

PAINFUL...but DONE!

training day double

11am

1A. Back Squat w/ Chains (20lb ea.) 5 x 3-4/90sec

135,145,155,165,165lbs--not including chain wt.

1B. Power Snatch 5 x 3-4/90sec

95, 95, 105, 105, 105lbs

2. Moderate Speed Knees to Elbows 3 x 15

7:30 pm

1mile run Zone 1

2min Zone 4 Run

2min Zone 1 Row--- active recovery

4 sets

training day double tester

PART 1

1. AMRAP Pull-ups x 2 /60sec rest
30/20=50 reps total
2. Front Squat 2RM 10min limit
185lbs x2
3. Max calories on rower in 1minute
26calories /damper setting 8

Rest 2 hours

PART 2

1. 4 minutes to find1RM shoulder press
110lbs
2. Tabata Pushups low score
16,11,9,8,7,6,6,6
3. 4 minute KBS amrap
97reps

5k Run

Erin and I at the start...the last thing she said to me was "you better stay with me the first mile or I'll be pissed..." ---Yeah OK.

Save a Sister 5k in St. George Utah
Started off great...at the 2mile mark I was around 15min... even after stopping to tie my shoe!
Then around 2.5miles I was debating which house to stop at so I could go to the bathroom...I had slow my pace down so I wouldn't shit my pants...made it to the finish line & porta potty in time :-(------whew!

26min finish

Can't wait to try another 5k soon...I have a feeling I'm very close to a PR ...under 25 minutes would be awesome!

training day double

7:30am WOD #1

2k row x 3 @90% / 2min rest

- perform 10-15% more than your PB 8:04

8:57/8:58/8:49

foam roller post wokout

3pm WOD #2

1. BB Complex w/ #115

1 power clean

2 push presses

1 front sq

1 thruster

x5 / 90 rest

2. DB Row 3 x 12 / 60rest

#50

training day double

8am WOD #1
Hang Power Clean x8 #95
Unbroken Box Jumps x 15
5 Sets / 2min RR

5 min active recovery--walk on hands

Hang Power Cleans x 8 #95
Unbroken Box Jumps x 15
5 Sets / 2min RR

3pm WOD #2
20min amrap on the minute every minute alternate

10 CTB Chinups Unbroken
10-10-10-10-10-10-10-10-10-10 broke-10broke
8 Hang Power Snatch Unbroken #65
all unbroken

training day

1A. Clean Grip Dead-lifts 5 x 2 /15sec

255,255,265,265,270lbs

1B. Wt. Ring Dips amrap(-1) /2min

#5/5, #8/5,#8/5,#8/5,#8/5

2A. HSPU amrap to 1 pad -x,4,4,2

2B. Pike ghd hspu amrap 7,7,7,7,4

3. L sit amsap x 3 10s/10s/10s

training day

1. Every 90sec perform 1 Power Clean/1 Front Squat/1 Hang P Clean
Complete 5 sets @ 90% effort
Used 140lbs

2. Unbroken 50-40-30-20-10 reps of...

• Wall Ball Shots #14
  Double Unders
  12:52 Unbroken!

Training Day

50-40-30-20-10

Row Calories

Knees to Elbows

26:07