Friday, 082115

  
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Kettlebells 4 Kids Workout – 2015 – add on today – add this in from now til Sunday as a metcon add on and take part the CrossFit Free KB4Kids fundraiser. 

AMRAP 9

9 KB swings (53/35)

9 burpees 

9 KB swings 

9 box jumps 

  


Regionals Comp Phase: 

am

A. Clean + FS + Split Jerk; 5×2 @80% of your 1RM C&J; then progress in singles, no more than 5 and no more than 1 failed attempts for the day (if you get there)

B. Push Jerk 5RM + 2×5@90%

C. Seated Behind Neck Snatch Grip Strict Press – 5Rm + 2×5@90%

D. Recovery / Prep for PM 
pm

A. SqT ; follow tempo on BS

@ a tempo of 41X1

1×10@60

1×10@65

2×8 @70

Front SqT @ tempo of 32X1

2×5@60

2×5@65

1×5@70

1×5@73

B. 3×8-10 single leg deadlifts @tempo of 41X1

C. 50 Strict Deficit HSPU; you choose height – be smart 

D. AMRAP 5 

burped box jump overs (24/20)

E. Assistance Work 

3×12-15 db reverse bent over fly’s 

3×15 DB Seated bent over rows 

3×20 band scap squeezes 
Opens Comp Phase (still based on one session)

A. Clean + FS + Split Jerk; 5×2 @80% of your 1RM C&J; then progress in singles, no more than 5 and no more than 1 failed attempts for the day (if you get there)

B. SqT ; follow tempo on 

BS @ a tempo of 41X1

1×10@60
1×10@65
2×8 @70
Front SqT @ tempo of 32X1
2×5@60
2×5@65
1×5@70
1×5@73

C. 50 Strict Deficit HSPU; you choose height – be smart 
D. AMRAP 5 

burped box jump overs (24/20)
E. Assistance Work 
3×12-15 db reverse bent over fly’s 
3×15 DB Seated bent over rows 
3×20 band scap squeezes 

8 thoughts on “Friday, 082115”

  1. I received a Cortizone shot in my left rotator cuff yesterday so I modified and skipped some of today’s programming to give the meds time to settle in.

    Back SqT @ tempo of 41×1
    1×10@60 215#
    1×10@65 235#
    2×8 @70 250#
    Front SqT @ tempo of 32X1
    2×5@60 190#
    2×5@65 205#
    1×5@70 220#
    1×5@73 230#

    AMRAP5
    2 reverse lunge+box jump over, 24
    54 rounds

    *remind me to quit CF join Planet Fitness before the next tempo squat day. WOOF!!

  2. Got after it this AM at 4:30AM and it was rushed! Through a ton of stuff together at the same time lol

    Clean and Jerk done
    235# across

    Back Squats Done

    Only 2 sets done of front squats

    10 strict deficit HSPU done (time)

    No AMRAP

    Headed to Maine this PM. Will try and find a gym to finish the job!

  3. Am.
    A. 255, failed on last rep of last set so didn’t do singles
    B. 235, failed on last rep of 245
    C. 115 pr did 125 for 3

    Pm
    A.
    Bs. FS
    264 240
    286 260
    308 280
    292 (failed last rep)
    B. 53 kb
    C. Fuck my life 46:00 to flat……
    So mad that I went immediately into the AMRAP
    D. 40….
    E. Accessory work ✔

  4. mickey kilmartin

    Crammed into one session and third day in a row of training just grinding it out.

    Cleans done at 255 across then technique work at 225

    Squats done smoked me

    Snatch grip strict press 105-more here just no time

    50 strict def hspu with 45+35 rogue bumpers and abmat 9:01

    Right into AMRAP 5- 60- stupidly did these facing the box not very efficient need to work more efficient reps on these a bit

    Did day 3 of running Bc no track here for day 2 which will be done sunday.

    Overall, tired and beat up today.

  5. Tiffany Szemplinski

    A. Clean complex
    5×2 @ 176#
    Singles @ 186, 191, 196, 206

    B. Push Jerk 5RM + 2×5@90%
    5RM @ 175#
    2×5 @ 157#

    C. Seated Behind Neck Snatch Grip Strict Press
    5RM 75#
    2×5 @65#

    A. Tempo Back Squat
    1×10 @ 168#
    1×10 @ 182#
    2×8 @ 196#

    Tempo Front Squat
    2×5 150#
    2×5 162#
    1×5 175#
    1×5 182#

    C. 50 Strict HSPU
    7:50

    D. AMRAP 5
    65 reps

  6. Fun day overall but modified a bit

    A. Complex- made it to 265#
    B. Did BS Portion 1×10 235#, 1×10 255#, 1×8 275# Legs were done after and had to move on due to time so I skipped FS portion
    C. 50 HSPU from 45# plates- 8:24
    D. AMRAP 5 Burpee Box Jump Over- 74 Reps
    E. Done superset.

  7. Been out of town – had to do class workouts at drop ins. But hit the cleans at 80%. And the accessory work.

  8. A. Clean + FS + Split Jerk; 5×2 @ 80% of your 1RM C&J; then progress in singles, no more than 5 and no more than 1 failed attempts for the day (if you get there)
    80% – 70kg/154lbs – worked up to 176lbs.
    Felt good. Stayed true to 5 attempts.

    B. Squat ; follow tempo on BS @ a tempo of 4x1x1
    1×10 @ 60% – 73kg
    1×10 @ 65% – 78kg
    2×8 @ 70% – 84kg

    C. Front Squat @ tempo of 3x2x1
    2×5 @ 60% – 64kg
    2×5 @ 65% – 69kg
    1×5 @ 70% – 74kg
    1×5 @ 73% – 77kg
    These tempos were hard. Couldn’t hold temp for last set of front squats.

    D. 50 Strict Deficit HSPU; 20kg plate
    TIME: 8:56

    E. AMRAP 5
    Burpee Box Jump Overs (24/20)
    TOTAL: 54 – paced too much

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