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-   -   Price's PR Palace (https://board.crossfit.com/showthread.php?t=85990)

Price Goosby 07-12-2016 04:41 PM

Re: Price's PR Palace
 
[B]7/11

6:00 AM[/B]

10 Min warm up

[B]10 Min EMOM Snatch complex:[/B] 1 Snatch + 1 OHS
115-125-135-145-155-165-175-185-205-225(FAIL)

For time
50 Back squats 155#
50 Burpees
25 Back squats 185#
25 Burpees

13:07

15 min rest

8 Rnds
4 Unbroken Ring MUs

[B]Bench press[/B]
2x7 135#

3 Rnds
5 Reps 155#
3 Reps 185#
1 Rep 205#

Price Goosby 07-12-2016 04:58 PM

Re: Price's PR Palace
 
[B]5:00 PM[/B]

1 Mile walk

15 Min Warm up

1RM Squat clean thruster
135-155-185-205-225-[COLOR="Red"]245[/COLOR](PR) :pepper:

10 Min AMRAP
Squat clean thrusters @ 195#

Price Goosby 07-13-2016 12:03 PM

Re: Price's PR Palace
 
[B]9:00 AM[/B]

20 Min warm up

[B]Power clean[/B]
4x3 @ 185#

[B]3 Rnds for time[/B]
100 DU
20 KB swings 2 Pood
10 Push ups

10:03

15 Min mobility session

10 min rest

[B]For time[/B]
1 Mile run w/ 55lb plate
50 Tire flips (ours is 400+ ish)
1 Mile run w/ 55lb plate
20 Rope climbs

56:55

10 min rest

3x10 HGDSU

Price Goosby 07-15-2016 09:57 AM

Re: Price's PR Palace
 
[B]9:00 AM[/B]

20 Mins of mobility

[B]Back squat[/B]
4 Rep - 45-95-135-185-235
3x7 255#

[B]4 Rnds for time[/B]
5 Squat snatches 155#
10 T2B

5:36

20 Mins of mobility

Price Goosby 07-19-2016 06:12 PM

Re: Price's PR Palace
 
[B]6/18

9:00 AM[/B]

20 Min Mobility session

1 Squat snatch every 10 secs for 18 Rnds @ 145#
2 Min Rest
1 Squat snatch every 15 secs for 12 Rnds @ 155#

5 Min rest

[B]15 Min AMRAP[/B]
5 HSPU (Increasing by 5 each round)
10 Pistols (Increasing by 5 each round)
30 DU (Increasing by 10 each round)

Total - 5 Rnds + 6 HSPU

15 Min rest

[B]3 Rnds for time[/B]
400m Run
15 Knees to elbow
15 KB snatch L-Arm 1.5 Pood
15 KN snatch R-Arm 1.5 Pood

18:50

5 Min rest

[B][COLOR="Navy"]"Nasty Girls"[/COLOR]
3 Rnds for time[/B]
50 Squats
7 MU
10 Hang power cleans 135#

10:45

5 Min rest

[B]21-15-9[/B]
Cal row
Bench press 135#

9:23

Price Goosby 07-19-2016 06:14 PM

Re: Price's PR Palace
 
[B]5:00 PM[/B]

[B]45 Min AMRAP[/B]
5 Dumbbell snatch 70lbs
10 Bent over dumbbell rows 70lbs
15 Goblet/Front squats with 70 dumbbell

Total - 17 Rnds

Price Goosby 07-26-2016 12:40 PM

Re: Price's PR Palace
 
[B]12:00 PM[/B]

20 Min Warm up

10 Mins of mobility

[B]1RM Front squat[/B]
135-185-215-225-245-255-275-300(FAIL)-290(PR) :pepper:

10 Min rest

[B]15 Min EMOM[/B]
Min 1- 2 Power cleans + 3 Push press @ 170#
Min 2- 10 T2B
Min 3- 15 Cal Row

Price Goosby 07-26-2016 12:50 PM

Re: Price's PR Palace
 
[B]6/25

6:00 AM[/B]

20 Min warm up

[B]10 Rnds:[/B] Every 3 Secs perform 3 Touch & Go Power snatches @ 115#

5 Min rest

[B]3 Rnds for time[/B]
12 OHS 155#
9 Bar over burpees
6 Bar MU

9:51

15 min rest

[B]Front squat[/B]
4 Rep - 45-95-135-165-185
3 Rep - 225-225-225

5 Min rest

[B]4 Rnds[/B]
250m Row
15 HSPU
30 sec rest

15 min rest

[B]1 Split jerk E2MOM until failure[/B] starting @ 95lbs increasing by 10lbs each round
Failing weight - 245#

10 min rest

[B]12 Min EMOM[/B]
Min 1- 10 Pull ups
Min 2- 10 Wall balls 30lbs
Min 3- 10 Abmat sit ups

Price Goosby 08-01-2016 03:35 PM

Re: Price's PR Palace
 
[B]9:00 AM[/B]

10 Min Warm up

10 Mins of mobility

[B]10 Mins to establish heavy snatch[/B]
135-155-185-205

[B]Snatch complex:[/B]4 Sets- 1 Full snatch from ground + 1 Hang snatch + 1 High hang snatch @ 145#

5 Min rest

[B]For time[/B]
20 Cal Assault bike
15 T2B
30 Box jumps
15 T2B
20 Call Assault bike

4:27

15 Mins of mobility

15 min rest

15 Power cleans 155#
30 T2B
30 Box jumps
15 Ring MU
30 Push press 155#
30 DU
15 Thrusters 135#
30 Pull ups
30 Burpees
300' Walking lunge w/ 45lb plate

25:30

...................................

[B]12:00 PM[/B]

[B]Bench press[/B]
5 Rep - 45-95-135-155-185
3 Rnds
3 Rep 185#
1 Rep 205#

[B]4 Rnds[/B]
10 GHDSU
10 Bicep curls w/ 45lb dumbbell (5 each arm)

Price Goosby 08-04-2016 03:19 PM

Re: Price's PR Palace
 
[B]7/30

9:00 AM

"Fight Gone Not As Bad As Normal But Pretty Bad"[/B]
[B]3 Rnds[/B]
1 Min - Wall balls 25lb
1 Min - Rest
1 Min - Sumo Deadlift High pull 75#
1 Min - Rest
1 Min - Box jumps 24inch
1 Min - Rest
1 Min - Push press 75#
1 Min - Rest
1 Min - Cal Row
1 Min - Rest

Total - 413


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