I had a great weekend with my family and a busy first 2 day off from work, I did not do a whole lot on Saturday and Sunday. I did do a good one with the Family in the box on Sunday from Froning and Bailey...but first:
I woke up and went for a run around Trinity:
Trinity Run
20:11
Then I went to the box:
1 Rep Snatch
205-215-225-235-245-255 (F)-255 (F)
I really thought I had 255 and know I will get it soon! Then the long one:
30 Min AMRAP
30 Box Jumps 24'
20 KBS 1.5 Pood
50 DU's
My score
10 Rds + 5 Box Jumps
At night I hit another WOD:
3 Rds
15 Hang Power Cleans 135
15 HSPU
My time
3:52
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Monday
5 Rep Power Clean Touch and Go
225-245-265-275 (4)
I failed rep 5 at 275...I had it just lost my grip.
21-15-9
Hang Power Clean 95
Wall Balls
My time
2:55
5 Rep Shoulder Press
135-145-155-155-165 (PR) -170 (2)
165 was still a PR but I wanted 170 but only got 2. Next time!
12 Min AMRAP
7 Squat Clean 115
3 Rope Climbs
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Then came today. I coached the 5:30 AM class then with a bunch of people in the morning:
6 Rds
1 Hang Power Clean
5 Push Jerks
200 M Run
-4 Min Rest-
My weights
135-155-175-195-215-235
I increased weight every Rd. It took between :44-:52 Sec to do each Rd. Then I benched:
15 Rep Bench Press
135-140-145-150-155
I did not go for a Max here instead worked up by 5lbs for 5 sets to set a standard here. I then did a good WOD with Tara:
5 Rds
42 Ft Jug Carry Down
42 Ft Jug Carry Back
42 Ft Overhead Barbell Walk 135
42 Ft Overhead Barbell Walk 135
My time
4:51
I was then able to get out and check out CrossFit Creed. I was not planning on it but ended up doing a WOD with them:
For time
500 M Row
5 DL - 5 Power Clean - 5 FS - 5 PP
400 M Row
5 DL - 5 Power Clean - 5 FS - 5 PP
300 M Row
5 DL - 5 Power Clean - 5 FS - 5 PP
200 M Row
5 DL - 5 Power Clean - 5 FS - 5 PP
100 M Row
5 DL - 5 Power Clean - 5 FS - 5 PP
My time
12:40
I used 135 the entire time on this WOD. It was a nice change of pace and a tough one.
I did some stuff as well on Saturday and left a few things out here and there. Was overall a good last few days. Planning to do some burpees tonight! Not 7 Minutes worth but 50 total burpees. So happy to have spent the time I have with my family and happy to get better!
NU
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