Mid Atlantic Regional's 2017

[John A Crane]

Tuesday: 8/12/13 @ Crossfit Amherst
Deadlift - 1x3 280#, 1x3 300#, 1x3 320#
MetCon: 5 Rounds for Time
21 KB Swings 53#
12 C2B
3 Wall Walks

Wednesday: 8/13/14
Strict Press: 1x3 105#, 1x3 115#, 1x3 135#
Pistols: 3x10
MetCon: Death by:
Burpees - 16 Min
Wall Balls - 1 Min
Sit-ups - 6 min (Failed on 7th Min)
Total Duration - Total 23 min of work

Saturday: 8/16/14
In house Competition - Crossfit LBC AM vs PM
I was on the PM team and on the Mens B Team
First Work out was a Hang Clean, Box Jump Ladder Relay
8 24" box jumps
8 Hang Cleans
25 Meter sprint to tag the next person

Second Work Out - Team Chipper
50 DU
40 KB swings 24kg
30 Fat Bar Deadlifts 165#
20 Shoulder to Overhead 135#
10 C2B
First person to do work and went unbroken on everything except shoulder to overhead and C2B

[John A Crane]

Monday: 8/18/14
Squat: 1x3 215#, 1x3 245#, 1x3 385#
Dumbbell Bench: 3x15 55#
Barbell Row: 5x5 135#
Conditioning: Prowler (64#) Push 50M with 115# 10 times, Prowler Push 25M with 185# 10 Times
Strict Pull-ups: 5x5

[John A Crane]

Tuesday: 8/19/14
Slow Pitch Softball Batting and Fielding Practice.

[John A Crane]

Wednesday: 8/20/14
Squat: 1x5 215#, 1x5 245#, 1x5 285#, 1x3 315#, 1x1 335#, 1x1 345#, 1x1 365#
Bench: 5x5 135# Sore right Shoulder took it easy
Band Good Mornings: 3x15 Green Rogue Band 65#, 2x15 Green+Blue Rogue Bands 80#
Pull-ups: Butterfly Practice, 3x5 Strict Pull Ups, 2x3 wide grip pull Ups, 2 10 second wide grip pull up holds.

[John A Crane]

Thursday:
Squat: 1x5 215#, 1x5 245#, 2x3 285#
Incline Bench: 3x10 45#
Dumbbell Row: 3x10 70#
Triceps Push Down: 3x15 Red and Blue Rogue Bands

[John A Crane]

Monday: 8/25/14
Squat: 1xd 230#, 1x5 260#, 1x5 295#
Dumbbell BEnch: 3x10 70#
Barbell Row: 3x10 140#
Dumbbell Press: 3x10 40#
Strict Pull-ups: 5x5
Conditioning WOD:
5 Rounds 20 Min Time Cap
8 Kipping HSPU
3 Clean&Jerks 185#
2 Rope Climbs
100M run
Time: 18:05

[John A Crane]

Whoops I lapsed on updating this for a couple days. I have been training don't worry! I Pr'd on my back squat yesterday with 1 rep 370#.

Wednesday: 9/3/14
Squat: 3x5 295#
Press: 5x5 115#
Row: 5x5 145#
Pullups: 5x5
Ring Dips: 5x5

[John A Crane]

Squat: 5x5 300#
Press: 5x5 120#
DeadLift: 5x5 295#

[John A Crane]

Squat: 5x5 301#
Bench: 5x5 155# Wide Grip
Row: 5x5 155#