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
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
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!!!
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
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
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%