crossfit training log

Today I am continuing with the CFSB programming.
Mondays will be back squat and short, heavy metcon.
Tuesdays will be deadlift and short heavy metcon.
Wendesdays will be rest
Thursdays will be metcon
Fridays will be front squat + max reps back squat and short heavy metcon
Saturdays will be press and short heavy metcon.

I will vary the rep scheme for the lifts and throw in 15-20 rep sets of each.

Today: Deadlift 3-3-3
265-285-295

5 rounds:
5 power cleans (135#)
10 36 in box jumps
10:47

I'm trying to get on the train for crossfit strength bias, or at least do both strength work and metcon each day.

Front squat 5-5-5-5-5
135-145-155-165-175

for time:
500m row
12 Weighted burpees (30# DB's)
300m row
9 weighted burpees
200m row
6 weighted burpees

8:16

I liked this one, although it felt a little desperate jumping on the box with a 45# plate in my hands!

5 rounds for time:
7 front squats 135#
15 double unders

7:34

Squat clean: 3-3-3-3-3
115-125-135-145-155 (1)

I had trouble on the last three rounds. I got all three except on the last set. The bar kept getting out in front of me and when I would try to catch it I couldn't. Maybe it's my set up?

Cindy:
As many rounds as possible in 20 minutes:
5 pull ups
10 push ups
15 air squats.

17 round + pullups and pushups.
previous score was 17 rounds even.

5k run (actually about 3.4 miles)
24:30

Where did this one come from?


25:34

This was a haul!

• 20 push-ups/1 sit-up
• 19 push-ups/2 sit-up
• 18 push-ups/3 sit-up
• 17 push-ups/4 sit-up
• 16 push-ups/5 sit-up
• 15 push-ups/6 sit-up
• 14 push-ups/7 sit-up
• 13 push-ups/8 sit-up
• 12 push-ups/9 sit-up
• 11 push-ups/10 sit-up
• 10 push-ups/11 sit-up
• 9 push-ups/12 sit-up
• 8 push-ups/13 sit-up
• 7 push-ups/14 sit-up
• 6 push-ups/15 sit-up
• 5 push-ups/16 sit-up
• 4 push-ups/17 sit-up
• 3 push-ups/18 sit-up
• 2 push-ups/19 sit-up
• 1 push-ups/20 sit-up

24:57

The dumbbell bear complex is:
5 db deadlifts
5 db hand clean
5 db thrusters
do this every minute on the minute as long as you can up to 20 minutes.
Load should be 45% of BW.

I tried it today with 30 # dumbbells (about 37% of bw).
I got 8 rounds before I couldn't complete the work each minute. I did one more round before the 10th minute. This is a really hard WOD!

Friday: Fight gone bad as rx'd
253 reps

Monday: Deadlift 1rm. Ended with 317#. 10 more would have been a pr, but I didn't want to go there. Afterwords I did 3 rounds: 10 double under, 5 l-sit pullups. 3:20ish.