Two a Days

AM
6 RFT of:
5- Front Squats (115)
10- KB swings (45)
*Front squats must be cleaned from the ground.
Time: 9:37
PM
Skill:
Buy-in Negative Muscle-up progression
WOD
Press -- 5,3,1,5,3,1,5,3,15,3,1,5,3,1
Each set is performed on the minute:
5's loaded at 70% of 1RM,
Add 5-10 for 3
Add another 5-10 for singles
I did 85, 95, 105 for 5,3,1 respectively
All reps complete except I only got 2 on the last 3 rep.
jp

Monday AM

5 rounds for time
10 Pistols
Overhead Walking Lunges (45/25)
10 KB Straight Leg Dead Lifts (70/45)
Overhead Walking Lunges (45/25)
Time:11:38

Games 12.1 - Burpees in 7 mins

The Crossfit Games Open Workout 12.1

AMRAP in 7 minutes of Burpees touching a six inch target over head...  The new games standard.

I got 70 on the nose.  Missed a few jumps and that didn't help.

jp

Thursday & Friday

Thursday

Spin for 45 minutes

Friday

Muted Bench off the floor

5-5-3-3-3-1-1-1-1
Ended with 210.

jp

Med-ball Squat Clean Wallball and Hand Release Push-ups

Wed
50 each of Med-ball Squat Clean Wallball and Hand Release Push-ups
Time: 8:40

Lots of stretching

jp

Monday & Tuesday

Monday

Row 1K
10 Deadlifts at 185#
5 rounds
Time: 28:20

Tuesday

AMRAP
Back Squats at each weight

185# - 5
155# - 16
125# - 32

jp

Friday ship board

100 burpees im 9:54
Then dead hang pull-ups (5) kipping (13)
Stretch
jp

More ship

Monday - 10 rounds
Row 10 calories
10 burpees
19:18
Tuesday - 5 rep dumbbell press
Ended with 65 lbs
Then
7 rnds
55 lbs farmer carry and 10 push-ups
Wed
Snorkeling 20 mins and kayak 1 hour
Thursday
Tried db snatch but ship to bumpy. Weighted pull-ups ended with 50 lbs
Run 1/8 mile then 10 push-ups for 10 rounds.

Sunday on ship

5 rounds
1 HSPU
3 burpbee
6 35 lbs kettlebell swing
9 squats
12 sit ups
Time: 9:43
HSPU became Handstand Negatives after round 3.  Ships movement really doink'ed with balance all cruise long.

Then 30, 20, 10 med ball sit ups using 20# dumbbell.

Saturday on the ship

Dumbbell Fran
Used 30# dumbbell
21-15-9
Time 9:45
jp

Swim and push ups

50m swim (I think) and 25 push-ups.
5 rnds
Time:18:00

Mon and Tuesday

Monday
5 Rounds for Time
10 Burpees
20 Situps
40 Squats
Rest 90 seconds

Time: 18:20

Calf started acting up on the squats! :(

Tuesday

Zercher Squats
5 – 5 – 5 – 5 – 5

Ended with 145# that felt pretty good.

jp

Sunday Row

Took a rest day on Saturday

Sunday:

row 2K
rest 3 mins
row 1.5K
rest 3 mins
row 1k
rest 3 mins
row .5 k
Result: Tired!  This was a real gasser.

2K was 8:12
1.5K was 6:19
1K was 4:07
500m was 1:52

Thought I was going to loose it at one point.

jp

Wed, Thur, Fri

Wed I did a Bench Press strength workout.

95# 3 reps every 20 seconds for six minutes

Then 5 rounds of 10 GHD and 10 knees to elbows in 4:55

Thur
Spin bike for 40 mins

Fri

10!
205# Deadlifts
hand release push-ups
time: 8:20

Then some Snatch skill work.

jp