Sunday, June 7, 2015

Saturday 6.6: Push press, Long emom, Sled, Handstand + Rope

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Saturday . AM: Push press 5-5-5-3-3-3 (max 80kg). Every 5:00, for 35min, perform 20 cal row, 30 du, 10 pull-ups, 20m sled push (110kg). Acce...
2 comments:
Friday, June 5, 2015

Friday 5.6: Squats, "Benny"

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Friday . Back squat 3x5 (across, 130kg). "Benny", 3x5min amrap with 3min rest between sets: 2-2, 4-4, 6-6… of power snatch (40kg),...
Thursday, June 4, 2015

Thursday 4.6: Clean and jerk, Snatch, Burpee box, T2b

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Thursday . Clean and jerk 3 sets of 1+3 @ 80kg. Jerk dips 5x3 (max 110kg). Emom x 15min, 1st min: 12 db snatch (25kg), 2nd min: 10 burpee bo...
Wednesday, June 3, 2015

Wednesday 3.6: Jerk, C2b, Box, Ghd's

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Wednesday . Metcon, 15min amrap of: 4 s2o (60kg), 8 c2b, 12 box, 16 ghd. Row 4km. This morning I woke up at a regular time. After being in...
Tuesday, June 2, 2015

Tuesday 2.6: Back squat, Clean, Dips, Handstand

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Tuesday . Strength, back squat 7x3 (max 135kg). Metcon, 15-10-5 power clean (70kg), 30-20-10 ring dips. Time, 7.53. Handstand. Mobility. O...

Monday 1.6: Clean, Thruster, Burpee, Front squat

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Monday . Strength, clean doubles (up to 105kg). Metcon, 21-15-9 of: thruster (40kg), burpee. Time, 5.48. Front squat 4x4 (across 100kg). B...
Monday, June 1, 2015

Weekend: Dream come true

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Weekend . Crossfit Regionals!!! As we are getting married with the love of my life this summer, Toni and my bro decided to throw a curveba...
3 comments:
Thursday, May 28, 2015

Thursday 28.5: Mu's, Bear Complex, Sled, Farmer's walk

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Thursday . Skills, ring mu's. Complex with a partner, 10min amrap of: 1 rounds of Bear Complex @ 60kg. Result, 30 rounds. Sled push, eve...
Wednesday, May 27, 2015

Wednesday 27.5: Snatch, Clean and jerk, Ghd, Sled pull

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Wednesday . Every 45sec: perform 1 squat snatch for 20min. Emom x 10min: 2 c&j (70-82kg). Metcon, 8 rds of: 5 c&j (60kg), 15 ghd...
Tuesday, May 26, 2015

Tuesday 26.5: Front squat, Mu's, Pistols, Box

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Tuesday . Front squat emom x 9min (up to 130kg). Metcon, 5rds of: 4 bar mu's, 12 pistols, 24 box. Time, 12.28. Time to put legs to wor...
Monday, May 25, 2015

Monday 25.5: Clean, T2b, Burpee

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Monday . Workout, 10 x 60, 70, 80kg squat clean. Time, 5.40. Metcon, 10 rds of: 1 power clean (90kg), 10 t2b, 8 burpee. Time, 15.15. Yes...
Sunday, May 24, 2015

Sunday 24.5: Recovery

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Sunday . Recovery My neck is killing me. The weird thing is I didn't even do anything to deserve it. Just walked around the gym and I ...
Saturday, May 23, 2015

Saturday 23.5: Clean emom, Row, Push-ups

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Saturday . Clean emom x 10min: 5 hang power clean (60kg). Metcon, 5 rnft of: 500m row, 20 push-ups. PM: Recovery walk and stair running. T...
Friday, May 22, 2015

Friday 22.5: Skills, Deadlift, Metcon

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Friday . Skills, ring mu's 3x3, bar mu's 3x6. Strength, deadlift 5-5-5-5-5 (across, 160kg). Metcon, 5rds of: 6 front squat (60kg), 9...
Thursday, May 21, 2015

Thursday 21.5: Squat, Clean, C2b

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Thursday . Back squat 3-3-3-3-3 (across, 130kg). Metcon, 10min amrap of: 10 c2b, 1-2-3… squat clean (80kg). Result, 86 reps. We had some w...