3/21/2018

A. Push Jerk + Splt Jerk - 5 complexes to challenging load

135 - 165 - 195 - 225 - 240

For time:

18 Cals AB

15 S2OH @ 115lbs

12 BFB

9 OHWL/side @ 115lbs

18 Cals AB

5:48

Wattage for the first 18 Cals was around 425 Watts, the second 18 was around 400

UB S2OH

I did fast BFB for once 

Due to limited space, I had to do six walking lunges, turn around, do six, and repeat

6:00 rest

18 Cal Row

15 C2B

12 DB Thrusters w/ 50lbs per hand

9 C2B

18 Cal Row

3:42

Wattage for the first 18 Cals was around 1250, the second was around 1550

UB everything else

3/14/2018

A. Power Clean and Jerk; build to a moderate effort single 
225lbs

+
For Time: 
15 Deadlift @ 115#
12 C2B
9 Power Snatch @ 115# 
15 Deadlifts 
12 C2B 
9 Power Cleans @ 115#
3:20
UB DL, UB C2B, UB PC, power snatches in 3s

+
For Time: 
12Cal Assault 
12 S HSPUs 
12 Thrusters @ 115# 
12 K HSPUs 
12 Cal Assault 
3:14
UB sHSPU, 7/5 on the thrusters, 5/4/3 on the kHSPU (blew up thanks to the UB sHSPU and thrusters), first set of 12 cals was completed with the wattage around 450, second set of 12 was above 800

+
10min Easy Bike 

3/12/2018

A. Snatch Balance; 2 on the min for 6min 

135lbs for each set

B. Squat Snatch; 1 on the 30 seconds for 20 reps @ 65-75% 

135lbs

B1. Front Squat; 3,3,1,1; rest 45 seconds 

205 - 225 - 245 - 265

B2. Deadlift; 3,3,1,1; rest 120 seconds 

275 - 295 - 315 - 335

3 Sets: 
25 Cal Assault Bike 
20 Wall Balls 
5 Squat Snatch @ 135-155#
10 DBL KB Snatch @ 35# 
5 Squat Clean @ 135#-155# 
20 Wall Balls 
25 Cal Row 
rest 5min bw sets 

Set 1 - 8:45

Set 2 - 9:08

Set 3 - 9:15

I kept the bike around 330 watts for each set, went UB on the wall balls, did the snatches and cleans as singles, and kept the row at or just below 1100 cals/hr

3/9/2018

CFGO 18.3

2 RFT, 14min cap
100 dubs
20 OHS @ 115lbs
100 dubs
12 Ring MU
100 dubs
20 db snatches
100 dubs
12 Bar MU

18.3

3/7/2018

A. Deadlift; 4 tough doubles 
355

B. OHS; 10 AFAP x 4 sets; rest 90 seconds bw sets 
115 - 125 - 135 - 145
Each set was around 22-25 seconds


For Time: 
30 Cal Row 
25 Deadlifts @ 225# 
20 Wall balls @ 30# 
15 BBJOs 
5:03
Row was at 1300 cals/hr
18/7 on the deadlifts - I should've gone UB
UB wall balls

10min Easy Bike