CrossFit 2014-08-18
Work up to a single heavy deadlift
* 245#
EMOTM
* Odd minute double under practice
* Even minute 5 deadlifts [185#]
12 minutes
EMOTM
CrossFit 2014-08-08
Work up to a single heavy back squat
* 185#
Every minute on the minute
* Minute 1 - 5 back squats [135#]
* Minute 2 - 14 pushups
* Minute 3 - 21 situps
15 minutes
CrossFit 2014-08-04
Deadlifts and double-unders
EMOTM 12 minutes
* 5 deadlifts [135#]
* 45 single unders
3 rounds max effort pushups
* 20-10-10
4 rounds
* 15 abmat situps
* 15 hip extensions
CrossFit 2014-07-28
Ham Sandwich
* 50 wallballs
* 25 deadlifts [155#]
* 50 wallballs
* EMOTM 5 burpees
Time 20:00 [capped] 112 reps
CrossFit 2013-11-08
Snatch
2 rounds snatch on the minute [EMOTM]
1. Snatch @ 60% 1RM [63#]
2. Snatch @ 65% 1RM [68#]
3. Snatch @ 75% 1RM [73#]
4. Snatch @ 80% 1RM [78#]
5. Snatch @ 85% 1RM [83#]
AMRAP 7 minutes [63#]
* Power snatch
* Hang power snatch
* Snatch balance
* Overhead squat
Rounds 7
CrossFit 2013-10-28
Warmup
EMOTM 8 minutes
* 5 toes to bar
* 20 double unders [3:1]
Snatch complex
* Power snatch
* Squat snatch
Weight 63-73-78-83-85#
CrossFit 2013-10-25
Power Triplet
EMOTM
* Odd minute: 200m row
* Even minute: 6 GHD situps
5 rounds
* Sprint 40m
* 6 power cleans [103#]
* 12 KTE
* Rest 45 seconds
Times 1:25-3:03-3:15-3:16-3:00