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Old 03-11-2017, 09:17 AM   #321
Erik Jefferson Meadows
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Re: E's Workout Journal

March 9, 2017

Crossfit RX

WOD Metcon (Calories)
AMRAP 3
21 Overhead Squats 75#
21 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
AMRAP 3
18 Overhead Squats 90#
18 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
AMRAP 3
15 Overhead Squats 105#
15 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
AMRAP 3
12 Overhead Squats 115#
12 Over-the-Erg Burpees
Max Calorie Row

Reps: 39 Calories

Weighted Ring Dips
0 x 8
20 x 5
30 x 4
0 x 6

Notes: Scaled weights from 95, 115, 135, 155

Last edited by Erik Jefferson Meadows : 03-11-2017 at 09:56 AM.
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Old 03-11-2017, 10:19 AM   #322
Erik Jefferson Meadows
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Re: E's Workout Journal

March 10, 2017

CrossFit RX

CrossFit Games Open 17.3 Scaled (AMRAP 24)
Prior to 8:00, complete:
3 rounds of
6 jumping chin-over-bar pull-ups
6 squat snatches 45#
Then, 3 rounds of
7 jumping chin-over-bar pull-ups
5 squat snatches 75#

*Prior to 12:00, complete 3 rounds of
8 jumping chin-over-bar pull-ups
4 squat snatches 95#

*Prior to 16:00, complete 3 rounds of
9 jumping chin-over-bar pull-ups
3 squat snatches 115#

*Prior to 20:00, complete 3 rounds of
10 jumping chin-over-bar pull-ups
2 squat snatches 135#

Prior to 24:00, complete 3 rounds of
11 jumping chin-over-bar pull-ups
1 squat snatch 155#

*If all reps are completed, time cap extends by 4 minutes.
* Power snatches with overhead squats permitted

Reps: 216
Time: 23:24

Notes: Scaled Open workout. Finished all reps and PRed snatch by 10#, 155# for three reps, up from 145#.
All reps throughout the WOD were full squat snatches.
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Old 03-20-2017, 08:07 PM   #323
Erik Jefferson Meadows
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Re: E's Workout Journal

March 13, 2017

Crossfit RX

Front Squats
135 x 3
155 x 3
185 x 3
205 x 3
225 x 1

WOD Metcon (Time)
Bike Ride
200 Calorie Bike
*Every 2:00: 15 Sit-Ups

Time: 18:46

Notes: RXed workout. Finished 3 out of 17 on the whiteboard.
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Old 03-20-2017, 09:23 PM   #324
Erik Jefferson Meadows
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Re: E's Workout Journal

March 14, 2017

Crossfit RX

WOD Metcon (AMRAP 20)
Cindy
5 Pull-ups
10 Push-ups
15 Squats

Rounds + Reps: 17 + 6

Notes: RXed workout. PRed over 16 + 8.
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Old 03-20-2017, 09:48 PM   #325
Erik Jefferson Meadows
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Re: E's Workout Journal

March 15, 2017

Crossfit RX

WOD Metcon (EMOM 16)
Min 1: 7 Deadlifts 185# + 7 Box Jumps 24″
Min 2: 15 Calorie Bike
Min 3: 7 Wallballs 20# + 7 KBS 70#
Min 4: 15 Calorie Row

Results: Did not get all of the bike calories

Notes: Bike is hard.
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Old 03-20-2017, 10:31 PM   #326
Erik Jefferson Meadows
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Re: E's Workout Journal

March 16, 2017

Crossfit RX

Snatch Complex
High Hang Snatch + Hang Snatch + Snatch
115#

WOD Metcon (E3MOM 7)
Every 3:00 for 7 Rounds
400m Run
12 Toes-to-Bar

Results: Finished

Notes: RXed workout.
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Old 03-21-2017, 12:41 PM   #327
Erik Jefferson Meadows
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Re: E's Workout Journal

March 20, 2017

Crossfit RX

CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP 13)
55 Deadlifts 135#
55 Wall-Ball Shots 20#
55 Calorie Row
55 Hand-Release Push-ups

Reps: 223

Extra: Ran 3 miles

Notes: Scaled Open workout. PR of 20 reps over 16.4.
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Old 03-21-2017, 01:29 PM   #328
Erik Jefferson Meadows
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Re: E's Workout Journal

March 21, 2017

Crossfit RX

Bench Press
185 x 5
185 x 5
185 x 5
185 x 5

WOD Metcon (Time)
2:00 handstand hold against wall
then
3 rounds
200m run
10 Strict DB Press #40
10 DB Rows #40

Time: 14:15

Snatches
8 Sets: 95 x 2
2 Sets: 115 x 1
2 Sets: 135 x 1
-1:30 rest between sets

4 Sets
Ring Dips 25 x 3
Pendlay Rows 95 x 10

Notes: Scaled strict HSPU with handstand hold against wall.
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Old 03-29-2017, 08:16 AM   #329
Erik Jefferson Meadows
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Re: E's Workout Journal

March 22, 2017

Crossfit RX

Snatch Complex
High Hang Snatch + Hang Snatch + Snatch
135#

WOD Metcon (AMRAP 12)
AMRAP 4
30 DU
15 power snatch 75#
rest 4:00

AMRAP 4
30 DU
12 power snatch 95#
rest 4:00

AMRAP 4
30 DU
9 power snatch 115#

Rounds + Reps: 6 + 33

Notes: RXed workout. Increased the snatch complex to 135 over 115 from the previous week. The high hang snatch is the sticking point, but I was able to get some good speed under the bar in the high hang position. Finished 9 out of 35 on the whiteboard for the metcon.
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Old 03-29-2017, 08:47 AM   #330
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Re: E's Workout Journal

March 23, 2017

Crossfit RX

WOD Metcon (AMRAP 20)
Teams of 2
Complete 1 full round then switch
12 Cal Row
9 Box Jump Overs 24"
6 DB Hang Squat Cleans 50#

Rounds + Reps: 13 + 7

Notes: RXed workout. W/MMow. Team finished 5th on the whiteboard. DB hang squat cleans were tough.
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