Re: Suzanne's CrossFit Extravaganza
 

Friday:

Back Squat 4-4-4

75% 115#
80% 125#
85% 130#

Metcon:

Pull up Annie

50-40-30-20-10

Double unders
Sit ups

*Start WOD with 5 pull ups and do 5 pull ups at the top of each minute

13:42

Used a red band for the pull ups. First ones since the end of August!


Saturday:

Shoulder Press 4-4-4

75% 55#
80% 60#
85% 63#

Squat Clean 3-3-3

75% 85#
80% 90#
85% 95#

Re: Suzanne's CrossFit Extravaganza
 

Split Jerk 5-4-3

5@ 75% 85#
4@ 80% 90#
3@ 85% 95#


Deadlift w clean/hook grip 6-5-4

6@ 75% 185#
5@ 80% 190#
4@ 85% 205#

Felt weak/off today. Struggled a little with the lifting. Hate the hook grip for DL :mad:

Metcon:

20 walking lunges
10 KB swings 24kg
150m row

6 rounds

13:17

Re: Suzanne's CrossFit Extravaganza
 

Front Squat

6@ 75% 100#
5@ 80% 110#
4@ 85% 115#

Metcon

Alternating Double Tabata

Handstand Holds
Ball Slams 15#

16:00 which was 32 intervals total

did 10 ball slams each interval

Re: Suzanne's CrossFit Extravaganza
 

Wow....16 minutes of that Tabata is serious business. Great job. Were the holds assisted or unassisted? I still have to use the wall to keep from falling.

Re: Suzanne's CrossFit Extravaganza
 

[QUOTE=Shane Atkinson;1110951]Wow....16 minutes of that Tabata is serious business. Great job. Were the holds assisted or unassisted? I still have to use the wall to keep from falling.[/QUOTE]

Oh yes! They were against the wall!! I'm not great at holding a static handstand so that would not have gone well :)

Today:

Back Squat

6@ 75% 115#
5@ 80% 125#
4@ 85% 130#

Metcon:

10 GHD sit ups
10 GHD back ext
2 Deadhang pull ups

5:00 AMRAP

4 full rounds + sit ups and back ext on round 5

Re: Suzanne's CrossFit Extravaganza
 

Friday:

Squat Clean

5@ 75% 85#
4@ 80% 90#
3@ 85% 95#

Strict Press

6@ 75% 55#
5@ 80% 60#
4@ 85% 63#

Metcon:

Ladder drills, plyometrics, Ab work, etc..

Today:

Split Jerk 5-5-5

75% 85#
80% 90#
85% 95#

Deadlift with clean/hook grip 6-6-6

75% 180#
80% 190#
85% 205#

Metcon:

10:00 AMRAP of KB swings 16 kg

160 reps

Re: Suzanne's CrossFit Extravaganza
 

Tuesday:

Front Squat 6-6-6

75% 100#
80% 110#
85% 115# Had to break into 4/2

Thursday:

Back Squat 6-6-6

75% 115#
80% 125#
85# 130# Had to break into 4/2

Metcon:

10 ring dips w smallest band
10 GHD sit ups

7 rounds

9:04

Friday:

Clean 5-5-5

75% 85#
80% 90#
85% 95#

These were all power cleans. Felt burned out from all the ring dips yesterday.

Strict Press 6-6-6

75% 55#
80% 60#
85% 63# had to break 4/2

Metcon:

Helen

400 m run
21 kb swings (American)
12 pull ups

3 rounds

12:36

First pull ups in a WOD since August. Turned my hands facing in and they were not painful, just slow! 2 minutes off my PR, but my PR time was with Russian swings. Not a great Helen time today, but oh well....

Re: Suzanne's CrossFit Extravaganza
 

Split Jerk 2-2-2

80% 90#
85% 95#
90% 100#

Deadlift 3-3-3

80% 190#
85% 205#
90% 215# Last set alternated grip

Metcon:

1 rope climb
2 hang power snatches 45#
3 Jerks 73#
4 KB swings 24 kg
5 box jumps 24"

15:00 AMRAP

7 full rounds+1 rope climb and 2 snatches

Re: Suzanne's CrossFit Extravaganza
 

Front Squat 3-3-3

80% 110#
85% 115#
90% 120#

No metcon today. Just wasn't feeling it!

Re: Suzanne's CrossFit Extravaganza
 

Yesterday:

Squat Clean and Jerk

4@ 80% 90#
3@ 85% 95#
2@ 90% 100#

Metcon:

400 m run
10 front rack walking lunges 83#
10 ring dips w small band

3 rounds

14:30

My dad had surgery and I caught a flu like bug, so I took a rare break from cf. No working out at all for about a week and a half. Still not feeling back to 100%. Metcon was supposed to be 5 rounds but decided to cut it off at 3. Not much intensity to be had on this one.