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Old 11-14-2017, 06:23 PM   #12601
Patrick Tonge
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Join Date: Nov 2015
Location: El Dorado  CA
Posts: 335
Re: Over 50 Crossfitters Sign In

11.13.2017 Monday-
WU: Row 400m then
SU for 2Min. Group Stretching

10 x 1 Snatch Pull +Power Snatch

10 Sets:
1 Snatch Pull
+
1 Power Snatch
*Holding 80% for all sets 55-75lb failed 2x @ 85lb. tired.....

5 x 3 Snatch Grip Strict Press
5X3
Snatch Grip Strict Press
*This starts behind the neck @ 35lb.

WOD:
5 Rounds:
10 Dumbbell Push Press (Right Arm) (50/35#)
15 Pull-Ups
10 Dumbbell Push Press (Left Arm) (50/35#)
10 Pistols
If you do not have Pistols you can scale to air squats and do 20, or do a negative pistol to a crate, and then stand up.

4rds. in 17Min.
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Old Yesterday, 01:31 PM   #12602
Patrick Tonge
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Location: El Dorado  CA
Posts: 335
Re: Over 50 Crossfitters Sign In

11.14.2017 Wednesday
WU: Row 400M then 2Min SU & some DU practice
Group Stretching

10 x 1 Clean Complex
Every 2 minutes, for 20 minutes (10 sets) of:
Power Clean + Hang Squat Clean + High Hang Squat Clean
*Sets 1-3 60-65%
*Sets 4-6 65-70%
*Sets 7-8 70-75%
*Sets 9-10 75-80%
95-125lb felt good.......

WOD:
21-15-9
Burpee Box Jump Overs (24/20")
Hang DB Power Clean & Jerk (50/35#) 20lb
Scaled it on the DB weight. 11:35
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Last edited by Patrick Tonge : Yesterday at 02:54 PM.
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Old Yesterday, 05:14 PM   #12603
Tim Babcock
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Location: New London  Ohio
Posts: 2,154
Re: Over 50 Crossfitters Sign In

10 Goblet Squats 35, 44, 53#
strict grip pull ups 6, 8, 10 reps
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 dislocates
-10 face pulls 35#
3 rounds

A.
Five sets of:
Deadlift x 1 reps 225#
45 seconds rest
TGUs x 2 reps each arm 35, 44, 53, 62, 71#
45 seconds rest
One-armed KB Press x 3 reps each arm 35, 44, 44, 44, 44#
45 seconds rest

B.
15 kettlebell swings 44#
5 goblet squats
5 push ups
10 rounds
14:22

No extra credit tonight.
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Old Today, 11:16 AM   #12604
Patrick Tonge
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Join Date: Nov 2015
Location: El Dorado  CA
Posts: 335
Re: Over 50 Crossfitters Sign In

11.16.2017 Thursday
WU: Row 500M then 8 Sled push's
Group Stretching

10 x 2 Back Squat e2mom
Back Squat:
20min. Clock:
Every 2min. perform...
2 Backsquats
*Try to hold 75-80% across all sets*
went lite: 125lb then 135Lb last 4 sets

WOD:
AMRAP 12:
50 Double Unders
15 GHD Sit Ups /30 Abmat
10 Shuttle Runs
SU 100 & 10 GHD 10 Abmat Situps 3rd's + 54
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