Wednesday 3/11/15

Part A:
Overhead Squat (6 sets, performing one set every 2 minutes)
Set 1: 7 reps (start around 72-77% of your 1RM)
Set 2: 5 reps (add weight)
Set 3: 3 reps (add weight)
Set 4: 7 reps (at Set 2 weight)
Set 5: 5 reps (at Set 3 weight)
Set 6: 3 reps (at today’s heaviest 3 rep max [approximately 87-93% of your 1RM])

Part B:
AMRAP in 6 minutes
6 Lateral Box Jumps (24/20)
6 Hand-Release Burpees to Plate (15#/10# plate)

Me: 205 / 6+8 Rx

Tuesday 3/10/15

Part A:
Thoracic Spine Mobility

Part B:
100 Double Unders
30 Toes-to-Bar
10 Power Cleans (155/110)
75 Double Unders
20 Toes-to-Bar
8 Power Cleans
50 Double Unders
10 Toes-to-Bar
6 Power Cleans
25 Double Unders
5 Toes-to-Bar
4 Power Cleans

Me: 16:57 Rx

Friday 3/6/15: CrossFit Open 15.2

WORKOUT 15.2
Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Me: 76

Monday 3/2/15

Part A:
Olympic Lifting Footwork Drills

Part B:
Every 90 seconds for 18 minutes (12 sets*), complete:
2 Power Cleans
1 Squat Clean

*Work up to today’s heaviest set

Part C:
Tabata Double Unders

Me: Shoulder issues / 175

Wednesday 2/25/15

Part A:
Back Squat (6 sets, performing one set every 2 minutes)
Set 1: 7 reps (start around 75-80% of your 1RM)
Set 2: 5 reps (add weight)
Set 3: 3 reps (add weight)
Set 4: 7 reps (at Set 2 weight)
Set 5: 5 reps (at Set 3 weight)
Set 6: 3 reps (at today’s heaviest 3 rep max [approximately 90-95% of your 1RM])

Part B:
EMOM for 15 minutes
Minute 1: 15 Unbroken Russian KB Swings (1.5/1p)
Minute 2: 12 Front Rack Step Ups* (75/55)
Minute 3: 15 Unbroken Wall Balls (20/14, 10’)

*Box Height:
5’4” and under = 16”
Between 5’4” and 6’ = 20”
Over 6’ = 24”

Me: 260 (because I can’t do math)