Day 46-56

Wow!!! it's been a bit since I've posted so here we go.

Most Recent: Day 56

A.) Snatch @ 55% x3, x4 pausing & working on speed and skill..weight 80#
B.) Snatch Balance cluster 1,1,1,1 x3 45#bar, 75#, 80#
C.) Front Squats @ 30x1 2-3reps x 3 all @ 225#
+
3min AMRAP @ 95%
10KB
10Burpees
100m row sprints
Focusing on being consistent, trying to keep the same amount of rounds throughout the 3mins of work x5. 4min rest btw sets.
1.) 2 rounds, 2.) 2 rounds, 3.) 1 round 10+10, 4.) 1 round 10+10+50m row, 5.) 1 round 10+10.
So many burpees have been performed these past training sessions, just going to be awesome when comp time comes along.

Day 55
Rest Day.

Day 54

A.) 10 sets- every 75 sec Power Clean & Jerk x 1
125-135-140-145-155-160-165-170-175-180...jump 10lbs on 5th set felt pretty good .

B.) Pendlay Rows 7-9 reps x 3 90 sec rest btw sets. all @ 175#
+
3 sets of
500m row
20 burpees
40 Double Unders
200m run
5:33, 5:46, 6:12

Day 53

CrossFit Games Open Workout 14.5

Warm-up
3 rounds
200m row or run/or 20 cal AD
10 empty bar thrusters
10 Burpees
5 T2Bs

14.5
21 Thrusters @ 95#
21 Bar facing burpees
18,18
15,15
12,12
9,9
6,6
3,3
Time 24:30

2014 Reebok CrossFit Games Open is now complete.

Day 52

A.) Back Squats @ 30x1 2-3 x 5
215,245,255,265,275

B1.) 5 Push Press
B2.) 3-4 strict Pull-ups x 4... weight used for PP 135-145-155-165
+
15min AMRAP
Farmers Walk 50m w/1.5pd
7 Burpee Pull-ups
5 HSPUs
30 Double Unders
3 rounds + 50m FW...had some trouble with the HSPUs.

Day 51

A.) 3 Position Snatch @ 65% x3, x3......90#
B.) Snatch Balance - working speed getting under the bar x5, x5...45#, 75#
C1.) CGBP 3-4 x4... 145-150-155-155.
C2.) 4 HSPUs
+
5min AMRAP
AD 60 cals
30 KBS 1.5pd
as many S2OH @ 155# w/time remaining.... 2 reps.

Day 50

A.) 1 Power Clean to 3 Front Squats 5min EMOM @ 155#
B.) Jerk- Build to heavy in 7min 195#
C.) 12 EMOM
Odd: Thrusters @ 115
Even: 10 Burpees
+
3 Sets @ 90%, 95%, 100%
500m Row
30 Wallballs Unbroken
3:42, 3:19, 3:58

Day 49
Rest Day

Day 48

C2B, Butterfly, Muscle-up Seminar

Day 47

Reebok CrossFit Games Open Workout 14.4

25min aerobic warm-up

14.4
14min AMRAP
60 Cal Row
50 Toes To Bar
40 Wallballs
30 Cleans @ 135
20 Muscle-ups
total rep count 167

Day 46

A.) TGUs (alt) 45#KB (have to work on left side)
B1.) 5 TNG Power Cleans
B2.) 5 Ring Dips x3... weight used 155-160-160
+
3 Sets @ 85%, 90%, 95%

500m row
10 HRPUs
10 Front rack Step-ups 20" box(@ 115 alt legs *scaled during the middle of second set to 105#*.
15 Toes To Bar
50 Double Unders
5min rest btw sets
8:50, 9:34,9:51