Skill/Strength
EMOMx5
5 TnG Power Clean & Jerks
Metcon
AMRAP 15:
15 Power Snatches (75/55)
30 Double Unders
15 Wall Balls (20/14)
30 Double Unders
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CrossFit Jackson
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Joe
3+15
1st 2 Rds RX, other was 60 SUs (due to foot hurting)
Hollie
4 Rds
RX weights, but 60 SUs.
C & J: 75/95
Metcon: 3 + 15 + 50 su’s
SU’s x 2 instead of DU’s
14# wb
EMOM5: 135#
Metcon: 4+15+8rx
C&J 85#
Metcon 2+15+60
65# Snatch / 60 SUs / 14# WB
EMOM: #95/#95/#105/#105/#105
METCON: 4+15+7 RX everything but PS…used #65
Strength
Emom 5
5 tng clean and jerk #85
Metcon
4 + 10 12 lb wb
EMOM 75-95
Metcon 3+15+60 SU + 6. 65# snatch
Emom
115#. Focus on holding bar above my head in go lockout position.
Metcon
4rds+15Rx
*after metcon tested 1rep max on FS. 315 (10#PR)
Thanks for all the help on my squats lucas. It paid off.
Strength @68#
Metcon
3rds in 10:30 had to get to work
55# Power Cleans
14# wb
Dubs
EMOM – 65# across, completed in 30-35seconds
Metcon – 4+14 reps
35# snatch
30s DU attempts, always got a minimum of 10DUs
14# WB
SKill/strength @ 85#
Metcon 4+15 rx
530 class
75# for C&J
1st jerks since shoulder hurt, still hurts/feels tired to lower it at that weight.
Metcon with HPS @ 33# bc shoulder again. Wide grip is uncomfortable/unstable and lowering it hurts.
2 rounds of DU broken once, rest unbroken
All WB UB
What a lung burner.
5+5
135, 165×4
5 + 15,30,4
C&J – 55# across
Metcon – 4+2
33# HPS – the rest Rx
EMOM: 165#
AMRAP: 4 + 2 Rx – back got tight on 3rd round of snatches.
New year new me i guess I’ll start logging again 😬
95# for skill
4+42 rxd
135×2, 155×3 rnds
Metcon- 4+15+30+8 30# wb
wasted time moving wb and getting sand out of my eyes
1.) 5 Rounds for work
1:30 row @ around a 2 min/500m pace
10 Weighted SHSPUs w/ 29lb vest, all but the last 3 reps were strict. Arms wouldn’t do it anymore, so I had to kip.
2.) Barbell work
2 rounds
AMRAP :30 PCs @ 185 6/6
AMRAP :30 PJs @ 185 8/5
Rest 1
AMRAP :45 PCs @ 205 6/5
AMRAP :45 PJs @ 205 4/5
Rest 1:30
AMRAP 1 PCs @ 225 8/5
AMRAP 1 PJs @ 225 4/3
Rest 2
Back started to tighten up at the beginning of the 2nd round
3.) On the 0:00
400m run inside
27 T2Bs
21 Thrusters @ 95
On the 6:00
400m run
21 T2Bs
15 Thrusters @ 135
On the 12:00
400m run
15 T2Bs
9 thrusters @ 185
Finished each one with 80-90 sec to change weights
4.) Bike
0-5 min light pace
5-10 min moderate pace
10-15 min light pace
15-20 min “hard” pace
201 cals
5.) ROMWOD
Emom @55#
Amrap 3+15+DU+10 WB
33# snatch, first 2 rounds UB
DU practice, got 6 UB pr!
10# WB all UB
emom 75# shoulder sore at this weight
metcon: 4 rounds + 14 power snatches, 65# left shoulder warmed up and was comfortable as long as elbow was rotated laterally.
C&J w/75#
3+51 rx’d
Emom: 55#
Metcon: 4rds + 9 ps
Modified due to injury
PS: 33#
Bike :30s (no jumping)
WB “toss” 12#
Bike :30s
*Walked in/limped out but no pain by the time I got home.