Tuesday, Wednesday, Thursday, Friday, Saturday, and Sunday Workout

This week was all messed up because I was heading down on Friday am to ct to train people at a crossfit olympic lifting cert, and just had to deal with what I had to do. I felt pretty good with everything, and had a couple personal records throughout the week. Going ot keep moving forward and keep moving onward!

Tuesday – Running MAP based

AMRAP 35 Minutes of the following:

Run 800 Meters

20 Sit Ups

10 Box Jumps @ 30 inches

Wednesday – Squat CP + Squat/UB Pull Battery + Squat/UB Pull Conditioning

A. Back Squat @ 20X1, 1RM, worked to 345 lbs…

B1. Back Squat, 3 reps @ 85% RM x 5 sets, 1 min

B2. Wtd Supinated Chin-up Cluster @ 20X0, 1.1.1.1.1 x 5 sets, 1 min

C1. C2B Chin-ups, 20 reps x 4 sets, 1 min

Thursday –

For Time of the following:

50 Double Unders

10 Burpees

40 Double Unders

10 Burpees

30 Double Unders

10 Burpees

20 Double Unders

10 Burpees

10 Double Unders

10 Burpees

Time: 3:21

Saturday – Bend CP + Bend/UB Push Battery + Bend/UB Push Conditioning

A.10 rounds for time:

3 Power Snatch @ 155lb

3 CGBP @ 185lb

B1. Kipping RIng Dips, 15-20 reps x 3 sets, 60 sec

B2. GH Raises @ 20X0, 15-20 reps x 3 sets, 60 sec

B3. TOes to Bar, 15-20 unbroken x 3 sets, 60 sec

Friday-  Airdyne Low % MAP based

5 x 2 minute Airdyne @ 22-23 mph/1 minute @ 15 mph

*Kept this pace and felt good throughout.*

Sunday –

A. Deadlift, Work to Heavy Single, with no pain involved..

Worked to 445 lbs, and felt pretty easy…