010412 Воскресенье

 
part 1:
3 rds for time:
10 hang power clean - 62,5kg
10 bar facing burpees
2:59
 
(rest 25 min)
 
part 2:
3 rds for time:
12 thrusters - 42,5kg
12 chin ups
2:25

310312 Суббота

 
A. Dead Lift - build to a tough single in a few sets - NOT a 1RM
(rest 5 min)
for time:
25 TnG tough DL
Run 1K
25 burpees
140kg 10/5/5/5
8:08
Rest 4+hours
Clean gauntlet - build to a max
(bar starts @ 135/95# - add 20# per set for male, 10# per set for female to a max)
weight changes every 40 sec (120kg Power Clean new PR!)
rest as needed
part 2:
for time: (9:38)
5 clean and jerk - 95kg
10 muscle ups
4 clean and jerk - 95kg
8 muscle ups
3 clean and jerk - 95kg
6 muscle ups
2 clean and jerk - 95kg
4 muscle ups
1 clean and jerk - 95kg
2 muscle ups
 

300312 Пятница

Rest day.

290312 Четверг

 
Run 5 min @ Z1
+
Run 30 sec @ 90% aer effort
Run 30 sec @ 50% effort x 10
(walk 5 min)
Run 45 sec @ 90% aer effort
Run 30 sec @ 50% effort x 8
(walk 5 min)
Run 60 sec @ 90% aer effort
Run 30 sec @ 50% effort x 6
+
5 min walk cool down
10
15/8
15/8
14/8
10

Rest 6 hours

A.Strict pull ups @13X0 7x7; rest 60sec;
B.Strict ring dips @20x1 8x7; rest 60sec;
C.T2B 12x8 sets; rest 60sec.
Rx'd

280312 Среда

Row 500m @90% x4; rest 4min
Rest 8 min
Row 500m @90% x4; rest 4min

Time/strokes per min/ dumper
1:38/27/5-6
1:42.3/25/5-6
1:42.7/25/5-6
1:42.0/30/5-6


1:44/22/10
1:43.8/27/5-4
1:45.9/29/5-4
1:43.9/26/5-4
"unbroken 4.0" (18:17)
 
for time:
50 wall balls unbroken
50 double unders unbroken
40 wall balls unbroken
50 double unders unbroken
30 wall balls unbroken
50 double unders unbroken
20 wall balls unbroken
50 double unders unbroken
10 wall balls unbroken
50 double unders unbroken
 

270312 Вторник

 
A. power clean cluster - 1.1.1.1 x 5; rest 5 min - 10 sec b/t reps
B. press x 1/push press x 5; rest 3 min x 3
C. 8 Towel pull-ups x8/15(30 steps)lunges b/t sets - not for time

80/90/90/95/100
70/72,5/75
Rx'd)

260312 Понедельник

Snatch practice

AMRAP in 10 min
20 x Front Rack Lunges 50kg
10 x push press 50kg
10 x Burpee over bar (must be facing bar on burpees - perpendicular, not parallel)

120 reps


21-15-9 reps for time of:
225 pound Back squat
2 pood Kettlebell swing

6:49
Was very tired(((

230312 Пятница

DL
3x3 first height
200kg(3d in the 3d set- fail)
DL
3x8 small plates(15kg)
140kg

220312 Четверг

Workout 12.5
Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

210312 Среда

 
A1. Standing Press @ 12X1; 2-3 x 4; rest 20 sec
A2. CTB chin Ups - 15 unbroken x 4; rest 3 min

60/65/70/72(2)
Rx'd
+
4 sets:
10 burpees AFAP
25 double unders AFAP
rest 45 sec
46/36/37/36

200312 Вторник

part 1:
In 10 min build to a Clean and Jerk 1RM
rest 2 min
In 8 min perform amrap @ 90% of Clean and Jerk 1RM

115kg
100kg x 16reps=1600kg
 
rest 4 hours
 
part 2:
for time:
Run 800 m
21 burpee jumping chin ups
Run 400 m
21 burpee juming chin ups
Run 800 m

Height 45sm
17:20.41

190312 Понедельник

A. power snatch - build to a tough single in a few sets
+
3 rds for time:
7 power snatch - 62,5kg
15 CTB chin ups

70kg
5:22

180312 Воскресенье

A1. amrap weighted chin ups @ 20X0 - 20% BWT attached; rest 20 sec
A2. HSPU - amrap strict; rest 4 min x 5
B. ghd sit ups x 15; rest 1 min x 3

10/10/8/7/7
12/14/11/9/9
Rx'd

190312 Понедельник

A. power snatch - build to a tough single in a few sets
+
3 rds for time:
7 power snatch - 62,5kg
15 CTB chin ups

170312 Суббота

CrossFit Games Open 12.4

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups

253 reps.

130312 Вторник

Evening
10 Strict T2B/60 sec rest/5
10 Strict T2B/90 sec rest/5

140212 Среда

 
7 rounds for total time: (7:54)
10 chin ups
10 push ups
10 sit ups
10 squats
rest 20 sec

Rest 4+ hours

for time:
10 MU's
100 box jumps - step down - 24"/20"
1000 m run
(unbroken MU's, pace BJ's, only last 200 m on run hard!)

rest 4+ hours
 
part 2:
for time @ 90-100%:
Row 2K
(effort based on the row coming before a short and fast weight for reps scenario - i.e. if the workout was 2K row, 30 reps - snatch - moderate to light load...do the row based on this thinking)

130312 Вторник

97%:
Row 45 sec for max meters 263m
rest 3 min
30 sec amrap clean and jerk - 52,5kg 10
30 sec amrap KBS - 32kg 10
30 sec amrap burpees 10
30
rest 6 min
Row 3 min for max meters (863m)
rest 15 min
for time:(15:07)
20 towel pull ups
12 DB front squat - 20kg
16 towel pull ups
12 DB front squat - 20kg
12 towel pull ups
12 DB front squat - 20kg
8 towel pull ups
12 DB front squat - 20kg
4 towel pull ups
12 DB front squat - 20kg

110312 Воскресенье

5 rounds for time:
10 KBS - 32kg
25 double unders
4:09
+
WTD pull-ups @15X0;5x5;rest 1min.
Rx'd


Rest 4+hours



for time:
20 burpees
30 squat clean - 2KB 32kg
20 burpees
6:43
Rest 5 min
5 rounds for time:
10 KBS - 32kg
25 double unders
4:09

100212 Суббота

Workout 12.3
Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps 62sm
12 Push press 52,5kg
9 Toes-to-bar

303 reps (8 rds +15 box jumps)

080312 Четверг

A. Front Squat - 3 x 3 @ 80%; rest 90 sec
B. Thruster speed practice - light weight, 5-10 reps/set; rest short - max 4 sets
C. Pistol practice - 7 min - max 80 reps total

130/130/130
40/45/45/50
Rx'd

070312 Среда

Row 5 min @ Z1
+
Row 20 sec - add intensity every 5 sec to max sprint for last 5 sec
Row 40 sec recovery @ 5K row pace
x 10
Row 2 min @ 95% aerobic
Row 5 min @ Z1
105/39
105/36
103/36
105/36
104/36
102/33
102/36
102/33
99/33
103/36


Rest 3 hours

for time:
15 squat clean - 65kg
21 toes to bar
15 power clean - 65kg
21 wall balls - 10kg
15 jerk - 65kg
21 burpees

7:40





for time:
15 squat clean - 62,2kg
21 toes to bar
15 power clean - 62,5kg
21 wall balls - 10kg
15 jerk - 62,5kg
21 burpees

060312 Вторник

 
7 sets @ incremental effort/set:
Clean and Jerk x 1
KBS heavy x 6
5 burpee box jumps - 54sm
Row 150 m
REST 5 min b/t sets
(add weight to CJ, and speed and effort to all else per set each set)

1:21/70
1:18/80
1:20/85
1:24/90
1:24/92,5
1:29/95
1:26/100

050312 Понедельник

for time:
15 hang squat clean thruster - 1.5/1 pd KB per hand
10 L Pull Ups
12 hang squat clean thruster - 1.5/1 pd KB per hand
10 L Pull Ups
9 hang squat clean thruster - 1.5/1 pd KB per hand
10 L Pull Ups
6 hang squat clean thruster - 1.5/1 pd KB per hand
10 L Pull Ups
3 hang squat clean thruster - 1.5/1 pd KB per hand
10 L Pull Ups
13:45

Rest 5 hours

as many rounds in 20 min:
10 ghd sit ups
20 wall balls - 10kg
30 double Unders

8 rds + 19 reps

040312 Воскресенье

Rest))))

030312 Суббота

continuous amrap in 10 min:
30 snatch - 35 kg
30 snatch - 62,5 kg
30 snatch - 75 kg

62reps