Thursday 3.8.12

Warmup:
-Greg Amundson's CrossFit Warmup
-Snatch Pulls: 100x4, 145x3, 185x2

Strength:
(65% x 5, 75% x 5, 85% x Max Reps)

Deadlifts: Training Max - 400
-260x5, 300x5, 340x7
Power Snatch: Training Max - 100
-65x5, 75x5, 85x7
(After each set of power snatches, I did one heavy split snatch: 135x1, 145x1, 155x1)

Conditioning:
-1800m Row
-50 Burpees with 6" jump
-125 Double Unders
16:17.

I went in late after work and had absolutely zero energy today.  Lesson learned!

Sunday 3.4.12

Warmup:
-Greg Amundson's CrossFit Warmup
-Thrusters: 85x4, 100x3, 115x2

Strength:
(75% x 1, 85% x 1, 95% x Max Reps)

Front Squats: Training Max - 268
-205x1, 230x1, 255x7
Push Press: Training Max - 162
-125x1, 140x1, 155x4

Conditioning:
On the minute for 10:00:
-3 Burpees
-Max Rep Muscle-Ups
(3, 2, 2, 1, 1, 1, 1...switched to 15' rope climbs when MU failed...1, 2, 2)
16 Reps Total.


Apparently being able to do a lot of pullups and a lot of dips doesn't translate completely to muscle-ups.  Weak.

Saturday 3.3.12

Warmup:
-30 minutes of foam rolling/Motrin-popping
-Burgener Warmup
-Snatch Pulls: 135x5, 165x4, 205x3

Strength:

Snatch: 1RM
-95x1, 115x1, 135x1, 155x1, 160x0, 160x1 (PR)

Conditioning:
CrossFit Games Open WOD 12.2:
10:00 Cap:
-30 Snatches @ 75#
-30 Snatches @ 135#
-30 Snatches @ 165#
-Max Reps @ 210#

57 Reps.

I deviated from my typical 5-3-1 programming today.  Normally it would have been a snatch/deadlift day for me but I had to incorporate the CrossFit Games Open WOD this week.  So while I did let deadlifts slide this week, I feel the high volume, high weight snatching more than made up for it on my pull day.  I'm completely smoked!

Thursday 3.1.12

Warmup:
-Greg Amundson's CrossFit Warmup
-Back Squats: 135x4, 170x3, 200x2
-Bench Press: 95x4, 115x3, 140x2

Strength:
(75% x 1, 85% x 1, 95% x Max Reps)

Back Squats: Training Max - 304
-230x1, 260x1, 289x5 (5RM PR!)
Bench Press: Training Max - 213
-160x1, 185x1, 203x3

Conditioning:
5 rounds for time:
-12 Barbell Walking Lunges @ 40% 1RM Back Squat (135#)
-12 Ring Dips
-50 Yard Shuttle Sprint
11:21.

Wednesday 2.29.12

Warmup:
-Greg Amundson's CrossFit Warmup
-Clean Shrugs: 215x6, 235x5, 255x4, 285x3, 305x2, 335x1
 
Strength:
(70% x 3, 80% x 3, 90% x Max Reps)

Power Cleans: Training Max - 235
-165x3, 190x3, 212x7x1 (30 sec rest between reps)
Weighted Pullups: Training Max - 94
-65x3, 75x3, 85x2

Conditioning:
On the minute for 10:00:
-3 Weighted Pullups @ 35#
-3 Hang Power Cleans @ 185#
Completed Rx'd.  No penalties.

Saturday 2.25.12

Warmup:
-Greg Amundson's CrossFit Warmup
-Front Squats: 105x4, 135x3, 165x2
-Strict Press: 65x4, 80x3, 95x2

Strength:
(70% x 3, 80% x 3, 90% x Max Reps)

Front Squat: Training Max -268
-190x3, 215x3, 242x6
Strict Press: Training Max - 145
-105x3, 115x3, 131x2

Conditioning:
5 rounds for time:
-1 Press @ 90% 1RM (131)
-1 Strict Pullup
-1 Press
-3 Pullups
-1 Press
-5 Pullups

11:14.  (1 rep @ 131, 1 rep @ 125, 3 reps @ 115, 10 reps @ 105)

Friday 2.24.12

Warmup:
-Mobility WOD for CrossFit Open Workout 12.1
-Dynamic Stretching

Conditioning:
"CrossFit Open WOD 12.1"
7:00 AMRAP: Burpees
102.