[youtube]http://youtu.be/9moPQoJWX58[/youtube]
Started the week off with a 2kg pr in the CnJ then road the sin wave to the bottom of the bell curve, and bombed the 2 heavy snatch workouts…….Danger Zone.
Monday Jan 7 2013
Pw Sn 60/3/2 70/2 80/2/4
Cl & Jerk 60/2+2/2 70/2+2/2 80/1 90/1/4(135,140,145,147 pr)
Cl Pull 90/3/2 100/3/4
Back Sq 75/3 85/3 100/3 120/2/2 80/3/2
Good Mrn 55/5 65/5/4
Tuesday Jan 10 2013
Shinny Skate
Wednesday Jan 11 2013
Hg Sn 60/3/2 75 2/4
Cl podium 60/3/2 75/3/3
Push Press 60/3/2 75 2/4(90,90,95,100)
Front Sq 70/3/2 80/3 90/2/5
Thursday Jan 12 2013
Sn 60/3/2 70/2 80/2 90/1/5 lots of misses
Sn Pull 90/3/2 100/3 110/3/3
Friday Jan 13 2013
Jerk 60/3/2 70/2 80/2 90/1/5(135,135,140,145f)
Pw Cl Blocks 60/3/2 70/2 80/2/4
Saturday Jan 14 2013
Crossfit Lineage Winter Massacre
Competed in one team event.
AMRAP in 4 min
60 double unders
2 muscle ups
In 4 min…..max CnJ with 2 people using same bar.
405#, was the max weight allowed.
Sunday Jan 13 2013
Snatch 60/3/2 70/3 80/2 90/1/4(100,110fff)
Cl & Jerk 60/2+2/2 75/1+2/5
Cl Pull 90/3/2 100/3/4
Back Sq 75/3 85/3 95/3 105/3/4
% from
115 Snatch
150 CnJ(same as squats)
