11/2/19

Busy morning with the coaches meeting and letting Char get in a workout so I headed in at 4:45am to knock out some work.

Strength

E2MOM for 10 minutes:

2 snatches + 1 hang snatch

No dropping the bar between reps. All were squat snatches. I worked up to 135 and failed there at the hang snatch. Still, I was happy to hit that for 2 touch-n-go squat snatches.

Then, I did some back squats:

  • 65%x5 (195)
  • 70%x5 (210)
  • 75%x5 (225)
  • 80%x5 (240)
  • 85%x5 (255)

I based all of the percentages off of 300#.

Conditioning

For time:

30 muscle-ups

Kicker: Each time you come off the rings, perform 3 power cleans at 135#.

Time: 10:43

I went 5 and 4 for the first two sets. 3s the rest of the way.

Core

3 sets of:

1x 5-position snatch halting deadlift*

All done at 155#

*Perform a 2 second pause in each of the following positions: 1″ off the floor, 1″ below the knee, launch mid-thigh, high hang. Smooth tempo returning to the start position.

8/28/19

Joined the noon class for a deloading squat day and a burn-y little metcon. Feeling pretty beat up after this week. Excited for a chill day tomorrow.

Strength

Back Squat (Deload-ish)

  • 5 @ 185
  • 5 @ 205
  • 3 @ 225
  • 3 @ 245
  • 1 @ 275
  • 1 @ 275

Reps felt really solid the entire time. Didn’t feel like I was in trouble or anything.

Metcon

9 minute AMRAP:

  • 100m Run
  • 5 Hang Power Cleans (95/65)
  • 7 Front Squats (95/65)

The last hang power clean of each set could go straight into the squat, which I did on every round. Ended up getting 9+5, and I was moving as quickly as possible the entire time.

8/19/19

Squatting today! We’ve been working on a strength cycle so I was excited to see what I could hit.

Started with a general warm-up. Then, progressed into:

Back Squat

  • 5@135
  • 3@185
  • 1@225
  • 1@255
  • 1@275
  • 1@295
  • 1@305

My lifetime PR is 325# during a CrossFit Total back in 12/2017. I’m not sure how on earth I ever hit that, but I was happy with 305# today.

Metcon

30-20-10 reps of:
Kettlebell Swing, 53 lbs
Burpee

This one was a burner. Ideally, it would be gas pedal down the whole way. I ended up taking a breather during my set of 20 burpees. Otherwise, I went as fast as possible. Time was 5:49.

8/7/19

Joined the noon class again for the fifth or sixth week of our squatting cycle.

Strength

Back Squat

  • 5 @ 205
  • 5 @ 225
  • 3 @ 245
  • 3 @ 265
  • 1 @ 285
  • 1 @ 295

295 felt a bit harder than it should have! Back and hammies are still pretty sore from deadlifts the other day.

Metcon

“Speed Demon”

3 rounds for time:

30 DB Squats (#35/25)
30 Up Downs

Time: 5:34 Rx

Legs were burnin but tried to push the pace as much as possible!

4/23/19

Got after it with the noon class today.

Strength

20 minutes to build to a 2-rep max on Back Squat.

I went:

135×5
165×2
185×2
225×2
275×2
295×2
305×2 (f – got 1)

I was pretty happy with the 295#. Not too bad considering I haven’t squatted heavy in 3 months.

Conditioning

“Give”

12 minute AMRAP of:

3-6-9-12…

T2B
Thruster (95)
Box Jump (24″)

I went unbroken on everything until 12. Then, I started breaking the T2B and thruster into two sets. On the round of 18, I had to break them both into three sets. Finished with 18+3 Rx.