Monthly Archives: January 2018

01162018 – Crossfit

12 minutes to a Heavy 1×3 Overhead Squat

I completed 3 reps at 85#  I attempted 95# and did 1 full rep and maybe 2 that were about 1/2 the correct depth.

Then

As Many Rounds as Possible in 12 minutes:

20 Power Snatches 65#

20 Lateral Burpees over Barbell

20 Overhead Squats 65#

20 Lateral Burpees over Barbell

20 Full Snatches 65#

I completed 0 rounds and 90 reps, so I got half way through the snatches before time was over.

01152018 – Crossfit

We are getting ready for the CrossFit Open, so…

For time:

1500m row

200 single unders

50 Wall Balls 20# 10ft

200 single unders

1500m row

THEN…

EMOM 5

3 kipping pullups

My time for the first part was 20:47 and the last row almost made me puke. 

When I got home I had to snow blow and shovel! 

01132018 – Bouldering/Firebreather

I skipped to Day 6 Firebreather Fitness Workout

Every 3 minutes for 12 minutes
Minute 1 – knees to elbow
Minute 2 – box jump (20″)
Minute 3 – push-ups

To be done at 40% threshold which was found before starting.

Each round I did:
12 knees to elbow
9 box jumps
6 push-ups from the floor

01102018 – Bouldering/Firebreather

I meant to do Day 2, but evidently I forgot to take a picture of the book before I left. So I didn’t do it right.

I did:
10min EMOM
Minute 1 – jump rope
Minute 2 – kettle bell swing – 26#.

For the last rounds I did 120 jump rope and 35 swings.

It was supposed to be 1 minute of rope, 1 minute of swings at 35# and then do 30% of that for the EMOM. Oops!