Strength
  • 45m

For Time:
1A) TGU @62 x 3, 3, 2, 2, 1, 1
1B) Pullups x 12, 10, 8, 6, 4, 2
alt sides ea round on TGUs
10:05

6 rounds, every 2:00
2A) BB FSQ x 5, 4, 3, 5, 4, 3 (135, 145, 150, 155, 165)

3A) 8 rounds, every 1:15
Odd - Weighted Pullups @ 35 x 5 (did 7 reps last round)
Even - Ring Dips x 10 (did 17 reps last round)

6:00 AMRAP
4A) SA KB swing x3
4B) SA KB clean x3
4C) SA KB snatch x3
6 rounds each side

4 rounds
5A) L-sit foot taps x 20
5B) Superman swimmers x20

Run
  • 22m
  • -----
  • -----

6 rounds
A) 80 yd sprint
B) burpee + broad jump x 5

Strength
  • 30m

EMOM x 10
1A) TNG BB Power Clean x2 (115, 125, 135, 145x3, 150x3, 155)

5 rounds, every 2:00
2A) Dips x sm (22, 17, 16, 15, 14)
2B) Rec. Rows x sm (20, 14, 12, 12, 11)

3 rounds ea side, for time
3A) SA KB Press x2
3B) snatch x3
3C) clean x4
3D) Swing x5
3E) Drop Lunge x6

Sport
  • Stretching
  • 25m

Doing something crazy and taking a full day off. Back is back to normal and I'm feeling pretty healthy so it's really just for the hell of it. Just lounging around watching the Crossfit games

Strength
  • 45m

8 rounds, every 1:00
1A) BB Power Snatch x 1 (105 x2, 110 x2, 115 x4)

2A) BB Sumo DL x 3 (135, 225, 255, 285, 305, 325)

3 rounds, every 4:00
3A) HSPU x sm, rest 15s, HSPU x 3
3B) T2B clusters 7, 5, 3, 5, 3 (hop off bar, rest 5-10s between clusters)

For Time:
4A) BB Thruster @ 95 x 12, 9, 6, 3
4B) Burpee over barbell x 12, 9, 6, 3
6:50

Strength
  • 45m

5 rounds, every 2:00
1A) BB Strict Press x 1
1B) BB Push Press x 2
1C) BB Push Jerk x 3
115, 120, 125, 130 x2

3 rounds, every 4:00
2A) CTB Pullups x sm (6,6,6), 15s rest, strict pullups x3
2B) L-sit hold x 30s

9:00 AMRAP, 53# KB
3A) SA KB FSQ x2
3B) SA KB Push Press x4
3C) SA KB Snatch x6
5 rounds R, 4 rounds L

For time, 62# KB
4A) Snatch x 5, 4, 3, 2, 1
4B) Thruster x 5, 4, 3, 2, 1
alt arms
6:00

Strength
  • 35m

Every 2:00 x 5
1A) BB Squat Clean x 1 + FSQ x3 (150x3, 155x2)

Every 4:00 x 3
2A) CTB Pullups x sm (7,6,7)
2B) Dips x sm (20, 19, 16)

Every 2:00 x 5
3A) SA KB Floor Press @65 x 5,7,9,7,5
3B) SA KB Bent Row @ 70 x 6/arm

6:00 AMRAP
4A) BB Drop Lunge x 3/leg
4B) Burpee over BB x 1, 2, 3...
4C) KB SA swing x 1, 2, 3.../arm

disturbed275's Training Log


 July 2016 
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