11/28/12 Wednesday

1 round
7 lateral burpees
9 power snatch (65)
11 OHS

Cleans
143,153,163,173,180pr!!

Back squat
165x5,175x3,185x2,195x1,205x1

11/27/12 Tuesday

Map training
AMRAP 10
8 power cleans ( singles 105)
11 box jumps (24)
16 Abmat

5 rounds

AMRAP 10
200m row
15 burpee (6in above)
4 ends + 150 row

AMRAP 5
50* handstand walk
20 walking lunges (25*)

Monday 11/26/12

Back squat 5x2
165,175,185,195

WOD: 5 rounds 10 thrusters (65), t2b
7:59

Sunday 11/25/12

Front squat
5x155,4x165,3x175,2x185,1x190,1x200f

Saturday 11/24/12

Grace
30 clean jerks
4:09 PR

Back squat 5,4,3,2,1
165 175 184 195 205 215f

Thursday 11/22/12

AM
Recovery row 2k
Butterfly work
PM
Back squatsx5x2
155x5,165x5,175x5,185x2,195x2,200x2,
205f
Legs tired.

Wednesday 11/21/12

WOD: Queezy baby
40cal row
35 DU
30 KB (35)
25 HR push up
20 dead lift 135
15 HPC 95
10 shoulder-over head 95

RX 10:14

Oly night- suck
Snatch 83,93,103,108fffff
Clean jerk
Climbing 123,133,143,153,158
Front squat
133,143,153,163,173,183f

Tuesday 11/30/12

AMRAP 8
6 burpee box jumps
7 pull ups

6 rounds + 8

5x200m sprints with 30 sec rest
2x400m sprints with 1 minute rest

5 rounds
10 t2b
10 band rear squeezes
10 DB lunge good morning

Monday 11/19/12

First day back in a month

Complex- 2 cleans 2 front squats 2 jerk- 125,135,140

Back squat x4- 155,175,185

2 min DU test x2- 149,123

EMOM with 30 sec rest on rower

Sunday 11/18/12

First weightlifting meet, Connecticut

Weigh in 124lbs

Snatch- 85,95,105
All power snatches

Clean jerk
145,155,165f

Won first place!! Made the 155 to win, missed the 165 but finally got it over head but missed it behind

11/14/12 Wednesday

Openers

Snatch
93,97,103,108f

CJ Climbing to opener
123,133,140,145

Tuesday 11/13/12

2k row
Mobilize
2k row

Monday 11/12/12

Suck.

Snatch skill with 53
73,83,93,103,108fx5

Clean jerk 85%
103,113,123,133,138 f jerk

Front squat singles 90%
133,143,153,163,173

Sunday Jon north

Lots of skill at 45lbs
Snatch and CJ
Max snatch
85,95,105,110,115,120miss behind
CJ
125,135,145,155,165 clean missed jerk
175 pr clean
180f

11/8/12 Friday

Snatch singles
83,93,103,108f
Clean jerk
123,133,143,153,160 FailJerk

Wednesday oly night

Snatch
Skill @ 83
Suck

Clean&jerk
133,143,153,158 fail jerk

Front squatx3
123,133,143,153,163,173,183x2

Tuesday 11/6/12 push press/back, BSquat 3x5

Push press from back
83x3 93x3 103x3 108x1 couldn't re rack on back

Back squat
133x5 143x5 153x5 163x5 163x5 193x5

Resting elbow.

Saturday 11/3/12

Crossfit total

Back squat
195,205,215,225fx2
Strict press
45,55,65,75,80,85pr
Deadlift
225,245,255,265,275pr

Wednesday 10/31/12

Snatch clean&jerk front squat

Snatch
83x5 93x3 103x3 108x2 113f

Cj
109 123 133 143 153 163pr

Front squat
123x5 133x5 143x5 153x3 163x3 173x3