Keto CrossFitter: May 2012

Wednesday, May 23, 2012

800m Run PR!

800m run
Time- 3:09 PR!
(3:13 previous PR on 6/7/11)

7 x 1 Three Position Snatch (low to high) rest 1 minute between sets
55/66/77/77/77/77/77#

Workup to 1RM Bench
85x3/95x3/100x2

5 x 2 Clean & Jerk @ 85% rest 1 minute between sets
99/108/114/119/121#

Back Squat: rest 1 minute between sets
1 x 8 @ 65% (147#) 110#
1 x 8 @ 70% (158#) 132#
1 x 5 @ 80% (180#) 154#
1 x 5 @ 85% (192#) 176#

The Chief
5 rounds:
3 minute AMRAP
3 Cleans @ 95#
6 HR Pushups
9 Squats

Rounds: 3/3/3/3/3
Total Reps:
45 Cleans
90 Pushups
105 Squats
240 TOTAL REPS

Tuesday, May 22, 2012

Snatch Work

Warmup: 4 x 250m row 1:1

5 x 2 Snatch @ 85% (86#) with 1 minute rest
3 x 3 Snatch Pull @ 99/121/121#
3 x 3 Heaving Snatch Balance @ 55/66/77#

3 rounds:
50 DU (UB)
40 Situps
30 Med Ball Cleans 20#
20 Pullups (inverted rows-hands tore up)
10 HSPU (yellow plate)

Time- 22:01

Rolling Pistols

3 Cleans OTM for 7 minutes @ 121#
3 Cleans OTM for 7 minutes @ 110#
3 Cleans OTM for 7 minutes @ 99#

10-9-8-7-6-5-4-3-2-1
Rolling Pistols
Dips (red band)
Alt. DB Snatch @ 35#

Time- 15:36

Finisher:
10 x 50 yard sprint

Handstand Walk practice

On The Minute

Warmup: 4 x 250m row with 30 sec. rest

5 x 3 DL @ 154/198/198/198/198#

5 x 3 Bench @ 75/80/85/85/85#

OTM for 10 minutes
5 KBS @ 20kg

Pathetic

1 mile run warmup/test
Time- 7:23

5 x 3 Snatch @ 77/88/failed at 99/88/88#

5 x 3 OH Squat @ 88/99/99/99/99#

1 minute max effort Back Squats @ 135#
10 reps

Thursday, May 17, 2012

Tuesday

5 x 3 Clean @ 99/110/121/125/127 x 1

5 x 3 Front Squat @ 132/143/154/154/154#

Partner WOD with Kristi:

Ladders (1-1, 2-2, 3-3 etc.)
Pullups 1-10-1
Pushups 1-10-1
GHD Situps 1-10-1
Thrusters 45# 1-10-1

Monday

800m run 3:20

5 x 3 Back Squat @ 154/176/182/191/198 x 2

5 x 3 Jerk @ 88/99/110/88/88#

WOD:
500m row
100 DU (unbroken!)
Farmers Carry 50lb DB's
20 Alt. DB Snatch 40#
100 DU
500m row

Time- 20:11

Felt really tired today. Still not 100%