2016 Comp Phase + 2016 Performance Phase
Full breakdown of these phases will be posted to the FB group and here on the blog soon
A. EMOM – complex – 3 position clean (power) – floor + below or at knee + above knee – x 6-7 minutes @ weight of choice – heavy, but SPEED is the focus
B. CG Deadlift – 3×3 @ approx 70% of your 1RM Deadlift – rest 2 min between *performance can remove this if time constraint
C.
250m row
15 KB swings (70/53)
25 burpees
15 KB swings
250m row
X 2 ; rest 9 min between
D. Assistance Work
3 x 20 @25% of your back SqT
20 tgu – light weight – just focused on locked on stability holds
3 x 20 banded scap Squeezes
Clean complex 165#
CG deadlifts 150#
Workout
Run200m
15 push press @75
25 burpees
15 push press @75
Run 200m
X2
Squats 75#
Turkish 25# DB
A.Clean Complex- 205#
B. Skipped
C. 5:03 ; 4:46 (Rower reset first round; 10 damper feels like 1 at the gym I did it)
D. Completed
30-45 min of mobility and some HS holds at work tonight.
A. Clean complex – @155 – felt OK, first time really pulling from the floor in a month.
B. skipped
C. Metcon – 5:05, 5:00
D. Assistance Work
3 x 20 @75#
20 tgu @26#
3 x 20 banded scap Squeezes
Emom x 7:
3 pos power clean
= 205, 215, 225, 235, 245, 255, 265
**Then 300# power clean for 1 just to hit it.
Clean grip DL
3×3 @ 70%
= 350#
Conditioning:
3:41
3:51
Accessory work
= done
A. EMOM – complex ; 185#
B. CG Deadlift – 3×3 @ approx 70% of your 1RM Deadlift – 275#
C.
250m row
15 KB swings (70/53)
25 burpees
15 KB swings
250m row
X 2 ; rest 9 min between; 4:20, 4:19
D. Assistance Work
10 tgu – light weight – just focused on locked on stability holds; 35# (never done before)
Getting back into crossfit-
A. Clean EMOM @ 255. Felt good today
B. Deadlift 3×3 @ 404
C. 3:43, 4:01
A- 185-195-205-215-225-235-245 Felt decent today
B- Deadlift 3×3 325/330/335
C- 4:01/4:03 never been a sprinter trying to fix that. I’ll take it day after Murph
D- Accessory work done
F- did some HS holds at home