Wed, 031815

am:

A.  Back SqT – EMOM x 6 x 2-3 reps @70%
B. Shoulder to Overhead 3×10 @80% of 10RM 
*if don’t know your 10RM shoulder to overhead; think of these at TnG reps, speed work 
C. :45 sprint on bike x 6; rest 4:30 between 
pm:
A. Weighted Chinups 7 x 3
B. 4-5 rds – NFT – smooth movement
1 legless rope climb (14’)
5 Double KB SqT Cleans (53/35)
10 GHD Situps
8 HR burpees
10 KB swings (70/53)
B. 
21 min Row 1 min on @80% + 2 min on with mask at 60%
into 
10 min on bike at 60%…have few spirts of 70-80% 
C. extra time recovery today 

5 thoughts on “Wed, 031815”

  1. AM:
    A. Front squat EMOM 6
    -130 x3

    B. 5 Push Press into 5 Push Jerks
    – 3 sets completed

    C. Bike sprints
    -22/22/19/20/21/22

    PM:
    A. Weighted chin up
    -7×3

    B. 4 rounds

    C. Row w/mask
    -completed
    +
    Bike

  2. Madeline Senkosky

    Wednesday:
    A. Back squat: 210×3 reps 
    B. Push press: 103×3
    C. 17/16/15/15/15/15
    PM
    A. Worked up to 33# for 2 *PR
    B. 4x as written. Legless felt good. 
    C. 4625m
    D. Cool down on bike. 
    Stretched with classes etc tonight. Will do more again mañana. Can’t wait for 15.4!!!

  3. mickey kilmartin

    Am:
    A-Bs 280# across
    B- stoh 165-175-185 smooth and easy
    C- ten minutes on stationary bike cool down

    Pm:
    A- chin-ups
    Finished at 110#
    B- 5 Rounds completed
    C- strict mu work/hs holds
    D- rowing completed (5003m)
    E- student faculty basketball game
    We smoked them and I suck at basketball but I can jump and run all day BC Crossfit

  4. BS:
    #365 across
    B. S-oh didnt have 10rm did first set at 185 very easy did set 2 and 3 @ 225 probably a little more than 80% but did all recoiling and smooth
    Bike sprints:
    done
    Chinups only used 20 pound vest my bicep didnt feel great
    NFT: done

  5. A. Back SqT – EMOM x 6 x 3 reps @ 70%
    85kg/187lbs (70% of 121kg/266lbs)

    B. Shoulder to Overhead 3×10 @ 80% of 10RM
    55kg/121lbs – TnG until rep 8

    C. Weighted Chinups 7 x 3
    Ascended to 33.5lbs (started with 18lbs)

    D. 4 Rounds – NFT – smooth movement

    E.
    21 min Row 1 min on @ 80%

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