Mtn Athlete W1D3

30 Mar 2017

Warm Up: 5x10 2 hand KB Swing (53#), TGU 3x1/Side (53#)

Mtn Athlete Relative Strength program W1 D3
Power Clean 4x 85,115; 5x4x125
Front Squat 4x 115,155; 5x4x165

RomWod

CrossFit08844

29 Mar 2017

Warm Up: SunSal
Deadlift 3x 45,135,185,205

WOD
15-12-9-6-3
Deadlift (205#)
Burpee Box Jumps

Time: 12:48

3 rds
20 Hollow Rocks
30 sec Side Plank Hold/side

RomWod

Mtn Athlete W1D2

28 Mar 2017

Warm Up: Jump Rope D1, TGU 3x1/Side (53#)

Mtn Athlete Relative Strength program W1 D2
Power Clean 4x 85,115; 5x4x125
Front Squat 4x 115,155; 5x4x165

RomWod

Walk

27 Mar 2017

Walk on treadmill, 30 min, 1.6 miles

RomWod

Open Gym

26 Mar 2017

Warm Up: SunSal

Row 1K

Bench Press - working up to body weight x 10 (185#)
5x45; 3x 95,115,135,155,175; 10x135

Mtn Athlete Relative Strength program W1 D1
Power Clean 3x 45,95,115; 1x 135,155
Front Squat 3x 45,95;
1x 115,135,155,175,185,195,205 (matches PR)

Jump Rope 5x5
(5 each: singles, left foot, right foot, alternating, DU)

RomWod

CrossFit08844

25 Mar 2017

Warm Up: SunSal, Scap Jack

WOD Open 17.5
40 min cap
10 rds
9 Thrusters (95#)
35 Double Unders

Result @ cap = 308 reps (7 rounds)

RomWod

CrossFit08844

23 Mar 2017

Warm Up: SunSal
2x5 Power Snatch/Box Jump

Strength: Power Snatch
2x 65,85,95,105,110,115,120

WOD
15-12-9
Power Snatch (95#)
Box Jumps

Time: 6:56

RomWod

CrossFit08844

22 Mar 2017

Warm Up: 2x 10 Back Squat/3 T2B/10 Cal Row

Strength: Back Squat
2x 95,115,135,155,175,185,205,225

WOD
21-15-9
Back Squat (95#)
Toes 2 Bar
Cal Row

Time: 14:02

RomWod

CrossFit08844

21 Mar 2017

Warm Up: SunSal, Scap Jack
4x6 Hollow Rock/V-Up/Tuck Up/Hollow Hold
3x3 Hang Power Clean/Thruster 45,65,85

WOD
1 round
30 Hang Power Cleans (85#)
15 Thrusters (85#)
100 Singles
2 rounds
20 Hang Power Cleans (85#)
10 Thrusters (85#)
100 Singles
3 rounds
10 Hang Power Cleans (85#)
5 Thrusters (85#)
100 Singles

Time: 21:32

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Open Gym

19 Mar 2017

Row 10 min easy

Jump Rope 30/30 x 10

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CrossFit08844

17 Mar 2017

Warm Up: SunSal
Deadlift 3x 135,185,202,225
Wall Ball 3x5

Open WOD 17.4
13 min Cap
55 Deadlifts (225#)
55 Wall Ball
55 Cal Row
55 Handstand Push Ups

Result = 110 reps

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Row

16 Mar 2017

Row 1x55 calories, 2x Fish game ~2400m total

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Swing, TGU, & Jump

15 Mar 2017

Warm Up: 2x5 KB Halo,Goblet Squat,3-2-1 Windmill

KB Swing (Russian, 55#) 50/hand total

TGU (55#) 1x5 /hand

4x6 Hollow Rock/V-Up/Tuck Up/Hollow Hold, 1 min rest btwn

Jump Rope 30/30 x 10

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Swing, TGU, & Walk

14 Mar 2017

Warm Up: Scap Jack, 3x5 Goblet Squat
4x6 Hollow Rock/V-Up/Tuck Up/Hollow Hold

KB Swing (Russian, 50#) 50/hand total

TGU (50#) 1x5 /hand

Walk on treadmill, 2 miles

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Walk

13 Mar 2017

Walk 2 miles on treadmill

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Open Gym

12 Mar 2017

Row 3K (1500m easy, 1500m hard)

Jump Rope 30/30 x 10

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CrossFit08844

11 Mar 2017

Warm Up: Scap Jack, SunSal

Squat Snatch 10xpvc, 10x35, 10x45, 3x 55,65,75,85,95

WOD Open 17.3
3 rds 8 min cap
6 C2B Pull Ups
6 Squat Snatch (95#)
...

Result @ cap = 21 reps

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Snatch & Row

10 Mar 2017

Squat Snatch
10xpvc, 10x35, 10x45, 3x 55,65,75,85,95

Row 3x Fish Game (about 2500m)

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CrossFit08844

9 Mar 2017

Warm Up: Scap Jack, SunSal,
3x7 Hollow Rock/V-Up/Tuck Up/Hollow Hold
2x 10 OHS/3 Pull Ups/20 Singles

WOD
27 Overhead Squats (65#)
27 Pull Ups
100 Singles
21 Overhead Squats (65#)
21 Pull Ups
100 Singles
15 Overhead Squats (65#)
15 Pull Ups
100 Singles
9 Overhead Squats (65#)
9 Pull Ups
100 Singles

Time: 21:34

RomWod

CrossFit08844

8 Mar 2017

Warm Up: Scap Jack, SunSal,
4x6 Hollow Rock/V-Up/Tuck Up/Hollow Hold
2x10 Deadlift/Wall Ball

Strength: Deadlift, Every 2 min for 20 min
5x135; 4x185; 3x205; 2x225
1x 245,275,295,305,315,325

WOD
7 min AMRAP
5 Deadlift (205#)
10 Wall Ball (16#)

Result = 5 rds

RomWod

CrossFit08844 @ Home

7 Mar 2017

Warm Up: Scap Jack, 4x6 Hollow Rock/V-Up/Tuck Up/Hollow Hold

WOD
50 Cal Row
30 Box Jumps
30 Push Jerks (95#)
30 KB Swing (53#) (15/hand)
30 Double Unders

Time 17:15

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Open Gym

5 Mar 2017

Row 3 x 1K (easy) 14:30 min

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CrossFit08844 Open 17.2

4 Mar 2017

Warm Up: Scap Jack, SunSal, Jump Rope

WOD Open 17.2
12 min AMRAP
2 rounds of:
50-ft. weighted walking lunge (front rack)
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge (front rack)
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells

Result = 78 reps

RomWod

CrossFit08844

2 Mar 2017

Warm Up: SunSal
1x 10 Hang Power Clean (45#), 1 min Double Under

Strength: Hang Power Clean: Every 2 minutes 5-4-3-2-1-1-1-1
65,85,95,115,125,135,145,155(f)

WOD
3 rds
2 min max Double Unders
30 Wall Ball (14#)
15 Hang Power Clean (95#)

Time: 19:10

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Swing, TGU, & Jump

1 Mar 2017

Warm Up: 2x5 KB Halo,Goblet Squat

KB Swing (Russian, 53#) 50/hand total

TGU 1x 35,53,53,53,53 /hand

5x5 Hollow Rock/V-Up/Tuck Up/Hollow Hold, 1 min rest btwn

Jump Rope 30/30 x 10

RomWod