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

Price Goosby 04-23-2014 06:39 PM

Re: Price's PR Palace
 
3 partner warm up:
6 rnd 100m rowing sprint

3 pull ups every 30 sec for 8 min

"Grace....ish"
10 T2B
10 Clean & jerk 135#
5 T2B
10 Clean & jerk 135#
5 T2B
10 Clean & jerk 135#
10 T2B

7:43 Huge thank you to Anthony for helping me with my T2B technique.

4 rnd tabata
walking lunges w/ 45# plate
rockers

Price Goosby 04-24-2014 04:02 PM

Re: Price's PR Palace
 
3 Rnds
300m row
10 box jumps
5 burpees
3 goblet squats w/ 53lb KB

"Angie"
100 Pull ups
100 Push ups
100 Sit ups
100 Squats

31:23

My hands felt pretty good today. Will probably just run on Saturday.

Price Goosby 04-26-2014 01:24 PM

Re: Price's PR Palace
 
Dynamic warmup

3 man team "Pet rock"

150x squats
150x burpees
150x jumping lunges
75 calorie row
150x wall balls 20#
150x sit ups
150x power snatch 75#

1 resting team member must be holding a 45lb plate over head at all times. If the plate touches the ground, all members must perform 15 burpees.

The red tide brought it at the Albany rumble immediately after.

Price Goosby 04-28-2014 04:09 PM

Re: Price's PR Palace
 
2x 500m run, one lap must be with a sandbag

Light stretch

EMOM clean ladder for 10 min @ 135#
1-2-3-4-5-6-7-8-9-10


For time
Buy in: 30 sit ups
3 Rnds
10 front squat 135#
50 double under/ 100 jump ropes
Buy out: 30 sit ups

9:40

Price Goosby 04-29-2014 04:43 PM

Re: Price's PR Palace
 
4 man team warm up
3 rounds of 10 calorie row

5 Rnd Tabata
Squat
Hollow rock
Burpees
Plank

4x12 deadlift 185#
4x12 deadlift 225#

For time:
15-12-9-6-3
Push press 95#
Box jump
4:11

6 Rnd Partner Tabata
Farmers walk 53 kb in each hand
Hand release push ups

Price Goosby 04-30-2014 04:34 PM

Re: Price's PR Palace
 
Nice and quick ankle mobility session to start out, then on to the fun stuff

5min EMOM
8 Burpees

Jerk from front rack
1x3 95#
2x3 135#
6x3 155#

5min AMRAP
3 T2B
5 jumping lunges
7 20lb med ball cleans
Total score: 6 rnds+12 reps

3 min rest

5 min AMRAP
5 Push ups
7 Sit ups
10 Jumping jacks
Total score: 7 rnds

Nice and light today, but still enough to get the blood going. Exactly what I needed after a long frustrating day at the office.

Price Goosby 05-01-2014 04:16 PM

Re: Price's PR Palace
 
300m Run w/ 50lb sand bag
300m Run
300m Run w/ 50lb sand bag

4x10 bent row 135#

4x10 bench press @ 50%
done at 135#

7 Rnds for time
7x hang clean 95#
7x front squat 95#
Total time: 7:04

Max plank hold 1:20
Max hollow hold 1:06

Price Goosby 05-03-2014 02:37 PM

Re: Price's PR Palace
 
300m run
30 sec rest
300m run w/ 50lb sandbag
1 min rest
600m run w/ 50 lb sandbag

Warmup/Stretch

8min EMON
2x powerclean 165#

Saturday team WOD : 1 minute rest before moving on to next AMRAP
6min AMRAP
3 KB swings 53#
6 box jumps

6min AMRAP
3 deadlift 225#
6 burpees

6min AMRAP
3 powerclean 135#
6 lunges

6 min AMRAP
3 HSPU
6 pullup

Price Goosby 05-06-2014 04:44 PM

Re: Price's PR Palace
 
900 meter run

6 EMOM stage warm up. Perform stage for 1 minute.Switch stage every minute
Burpees
Row
Bow jump 24inch
Tire flip
Over head squat 45#
KB swing 53#

20min to fine 1 rep max power snatch
Was able to get 2 in at 155# :pepper: then I had to lighten to 135# to work on my form, getting under the bar properly with the higher weight is an issue.

5 Rnds for time
10 Hanging power snatch 95#
10 Box jump (went 2 rounds at 30 inch, then scaled back to 24)
10 Front squat 95#
10 Pull ups
Total time: 16:58

Price Goosby 05-07-2014 04:28 PM

Re: Price's PR Palace
 
1 mile run warmup

Back squat
2x5 135#
2x5 155#
1x5 185#
1x5 205#
1x5 225#
1x5 245#
1x3 275#

6 Rnds for time
250m Row
Farmers walk w/ 2 pood kbs
Total time 11:44

1 min rest

3 Rnds for time
4 Wall walks
8 Box step ups w/ 53lb KBs
12 KB snatch w/ 53lb kb
Total time 6:44


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