Day 2 sat April 18
A. 30 Minutes x Ski Urg (RPE 5)
5518 meters, pace avg 2:42?
Rest 5 Minutes
20 Minute
20 Cals x Airdyne
7 Burpees to top of box (box at eye level)
Really fun workout!!
Was able to start muscle upping onto the box with a small jump instead of crawling on top of it. This lead to a great feeling of doing bar muscle ups with equal arm pull straight into the dip - practiced about 3-4 sets of 3-4 UB bar muscle ups after wod with no chicken wing arm!!
Day 3 sun April 19
A. Jerk 78% 5 x 1 OTm, 83% 5 x 1 OTM, 88% 5 x 1 OTM
130
140
150
No misses
B. Back Squat 185# 4-6 x 5
6 reps x 5 sets, shortened a bit
C. NG High Pull 65# 3 x 10-12 *last best was 7
Skipped, will add later this week
D. 20 Minutes
3-4 x Ring Muscle Up
1-arm Waiter Carry x 55# x 90 Seconds/side (partition as needed)
Tuck Sit x 90 Seconds
Airdyne x 2 Minutes
Done with some modifications- 2 rounds
3 Bar Muscle ups ( trying to cycle and pull evenly)
Waiter carry as RX
Accidentally did L sit (accumulated 60 secs in 20 secs intervals)
AD as RX
Day 4 mon April 20
A. Clean 78% 5 x 1 OTM, 83% 5 x 1 OTM, 88% 5 x 1 OTM
140,150,160 no misses but felt heavy
B. BTN Press 70# 3 x 7-10
10,9,9
C. Yoke Carry 315# 2-4 x 4-6
6,6,6
D. Airdyne 10 Minute Cool Down RPE 3-4
Done
Cash out 20 UB T2B
Day 5 wed April 22
A. Power Clean 80% 5 set x 2 Reps
Done with 125#
B. Axle Overhead Carry 110# 3 x 10-12
10,8,8
C. CrossFit WOD Option 1
10 Minutes
10 x Toes to Bar
10 x Lateral Box Jump 20”
Run x 100 Meters
7 rounds in 11 mins, UB
or
CrossFit WOD
Option 2
you can choose something from Comp Blog that looks cool!
Day 6 Thursday April 23
A. Competition Setting
Snatch Max
125# - no misses while building up
Clean and Jerk Max
160# (after 2 misses on jerk!)
Trainng total, Total in kg would be 127, last meet was 121 and competition best is 123
B. Front Squat Establish a Heavy Single
200#, 10# PR!! So excited!
