crossfit workouts log

[royco31]

7-August

C. Every minute, on the minute, for 30 minutes: Minute 1 – 15 Heavy Russian Kettlebell Swings (use the heaviest bell you can find, or switch toDouble Kettlebell Swings if you don’t have adequately heavy bells) Minute 2 – 10 Walking Lunges with Kettlebells or Dumbbells (you choose the load) Minute 3 – 12 Burpee Box Jump-Overs (24″/20″)

(All rounds unbroken for 1 & 2 - 70# for KBS and 2 53’s for lunges 9 burpees rd 21, 7 in 24, 8 in 27, all 12 in 30)

[royco31]

6-August

A. Every 90 seconds, for 15 minutes (10 sets): Hang Clean + Clean (195,205,215,215,215,225,225,235... 245, 261pr) B. Every 2 minutes, for 16 minutes (8 sets): Front Squat *Set 1 – 2 reps @ 75% *Set 2 – 2 reps @ 80% *Set 3 – 2 reps @ 85% *Set 4 – 1 rep @ 90% *Sets 5-8 – 1 rep @ 90-95% (235,250,265,280,285,290,295,300) C. 5min abs

[royco31]

5-August

A. Five sets of: Narrow-Grip Overhead Squat x 3 reps @ 3311 (goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used) Rest 90 seconds Weighted Chest-to-Bar Pull-Ups x 6-8 reps @ 21X0 (go as heavy as possible while still making the rep range) Rest 90 seconds (75,95,115,135,155/7bw,7bw,7 9#,5 9#,7bw) B. Take 20 minutes to build to today’s 1-RM Bench Press (No spot, so 8/6/4,8/6/4 - 155,170,185,160,175,190) C. Four sets for max reps of: 3 Minutes of Rowing (for max Meters) 2 Minutes of Double-Unders 1 Minute of Muscle-Ups Rest 3 minutes (783/158/9,773/120/8,772/5/7,757/106/8)

[royco31]

4-August

Every 2 minutes, for 16 minutes (8 sets): Snatch x 1.1.1 (rest 10 seconds between singles) Loading by set (by %): 50, 60, 65, 70, 75, 80, 80, 85 (105,125,135,145,155,165(f3),175) B. Every 2 minutes, for 10 minutes (5 sets): Halting Snatch Deadlift + 2 Snatch Pulls @ 85-95% of 1-RM Snatch (185) C. Every 2 minutes and 30 seconds, for 20 minutes (8 sets): Back Squat (210,245,280,245,280,315,280,280) D. Every minute, on the minute, for 15 minutes: Minute 1 – 45 seconds of Strict Handstand Push-Ups (if you don’t have strict HSPUs, sub L-Seated DB Presses) Minute 2 – Bent-Over Barbell Row x 8-10 reps @ 21X0 Minute 3 – Glute-Ham Raises x 6-8 reps @ 3011 (For SHSPU - 13,12,12,12,11)

[royco31]

2-August

A. For max reps: 2 Minutes of Rope Climbs (15′) Rest 60 seconds 2 Minutes of Alternating Pistols Rest 60 seconds 2 Minutes of Double-Unders (8, 41, 175) B. Five rounds for time of: 30 Unbroken Kettlebell Swings (32/24 kg) 15 Pull-Ups Run 400 Meters (33:15 - went unbroken on all KBS)

[royco31]

1-August

A. Every minute, on the minute, for 15 minutes: Hang Snatch + Snatch (105,115,125,135,145*2,155*2,165*2,175*2,185*3 - missed 4 reps total)

B. Four sets of: 4-Stop Halting Snatch Deadlift x 1 rep Rest 2 minutes (202,212,220,225,205)

C. For time: 21 Thrusters (115/75 lbs) 7 Muscle-Ups 15 Thrusters (115/75 lbs) 5 Muscle-Ups 9 Thrusters (115/75 lbs) 3 Muscle-Ups (5:50 - did an extra thruster in 15)

[royco31]

295*11 Back Squat

[royco31]

30-July

A) front squat 4, 3, 2/4, 3, 2 (240,255,270,255,270,285) B) drop snatch 3*5 (95, 95, 95) WOD) For Time: Row 2,000m, 12 fronts squat 225# from ground, 12 strict deficit HSPU 4", 10/10, 8/8 (7:56 on row and 20:58 for wod) Rest 8 minutes 2RFT 50 unbroken DU, 50 unbroken wall balls (8:53 - did first 50 WB unbroken, but 25/25 on 2nd set)

[royco31]

29-July

A) 15min EMOM 2 power cleans as heavy as possible (195,205*2,215*2,225*6,230*3,235 - 6,620#) WOD) 'Games 21-15-9 Complex' 8, 7, 6 155# DL, Clean, Snatch / 8, 7, 6 pull up, c2b, bar muscle ups... 6, 5, 4 / 6, 5, 4... 4, 3, 2 / 4, 3, 2 (9:49)

[royco31]

28-July

A) back squat 3*10 (255,275,295 - felt great!) WOD) ‘Midline March Lite’ 3RFT - 25 GHD sit-ups, 50ft handstand walk, 50ft OH walking lunges 135# (29:46 - I’m fucking retarded, first 2 rounds were ~87ft each, still can’t do handstand walks proficiently but want another crack at this) WOD 2) Air Assault Reverse Tabata (131 calories)

[royco31]

25-July

AM) A) Deadlift clusters 6.4.2*3 rest 40sec/rest 3min (295.315.335/305.325.345/315.335*2.335) B) RDL 4*5 (245,245,265,285) PM1) A) 12 legless rope climbs for time (5:26 - slower than last time) B) 5 sets max unbroken strict HSPU (16,13,11,11,12) PM2) WOD) 10min EMOM 10 snatches 75#, AMRAP DU (199 DU, skipped a minute - best score so far but need to hit all 10 rounds)

[royco31]

24-July

AM) A) snatch 10 singles w/90 seconds rest (165 - felt slow) B) 1 1/4 back squat 5*3 (Can't remember weights, probably started at 245 and built to 285?) C) OHS clusters 2.2.2*5 rest 30sec/2min (185,195,205,215*1,215*1) PM) WOD) 5 sets max unbroken wall balls with 1min of hollow rock as rest (did wrong, should have been accumulate 1min of hollow rock) (56, 30, 21, 20, 23 - this was awful)

[royco31]

22-July

A) banded hspu 14*2 (Mostly red band, a few blue) B) 40 MU for time in sets of 2 (6:04 - new pr) C) 10 burpees and moderate load prowler push (70#) *12 with 3min rest - 6min between 4/5 & 8/9 (Every round under 38s, last 4 under 36s)

[royco31]

21-July

A) hang power clean 4, 3, 2, 2, 2 dropping bar every rep (185,195,205,210,210) B) split jerk from rack 3, 3, 2, 2, 1 (185,185,205,210,220) C) front squat pauses (225,245,260,265*2,275)

[royco31]

20-July

A) Snatch 2*1.1.1@70%, 2*1.1.1@75%, 2*1.1.1@80%, 2*1.1@85%, 5min EMOM @90% (141.5#,151.5,161.5,171.5,182 - missed last rep at 85% but smoked it right after, missed min 4 then smoked it, missed min 5 3 times then smoked it) B) Snatch lift offs 4*5 (192#,202,212,220 - felt great) C) UB front rack lunges 3*20 @ 185# with 3min rest (Sucked big time but hit every set) WOD) 3RFT - 3 rope climbs, 20 t2b, 500m row - 2min rest between rounds (3:19, 4:09, 4:37 - really died in the last round)

[royco31]

18-July

A) 8min EMOM 3 reps clean @225# (Got fatigued, so by rounds 7 and 8, took 90 seconds rest, hit 25-27, did 4 last round)

B) 12min EMOM 2 reps jerk @205# (Hit every rep, still shaky)

C) split jerk strict press 5*5 (115# every set)

WOD) 20-16-12-8-4 DB g2oh 70# 10-8-6-4-2 muscle ups 25cal assault bike buy out (11:53)

[royco31]

16-July

AM A) modified deadlift clusters 3*5.5 - 5 tempo rdl, 5 deadlift (225#.295,245.315,265.335 - worked on a metric fuckton of deadlifts after that because I’m so shit on them… Back is lit up AGAIN)

WOD) 3RFT 400m run, 21 KBS @70# (8:11 - had to break on last set of swings because the kettle bell slipped out of my hands, forgot my wrist wraps!)

PM A) 30-20-10 for time power snatches with 2min rest between sets - 95#, 135, 155 (1:50,2:55,1:13 - really could have used my wrist wraps)