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

Price Goosby 05-08-2014 05:01 PM

Re: Price's PR Palace
 
3 Rnds
5 Tire flips
300m run

10 min EMOM
First 5 mins 3 squat snatch 95#
Second 5 mins 5 squat cleans 95#

15 min AMRAP
3 Ground to overhead 115#
6 Back squat 115#
9 KB swing 53#
12 Lunges
Total: 7 rounds

1 mile run

Price Goosby 05-10-2014 10:04 AM

Re: Price's PR Palace
 
Light stretch

15 minute Squat snatch form practice at 95# and 115#

600m run w/ 50lb sandbag

7x2 Hanging squat clean increasing weight each set
95-135-155-165-185-195-205(PR)

25 min 3 man AMRAP
60 Walking lunges w/ 45# plate
50 deadlift 155#
40 T2B
30 GTO
300m team run
Total score of 2 rounds and 50 lunges

Ended with a short yoga session. It was nice to have a longer stretch.

Price Goosby 05-12-2014 08:40 AM

Re: Price's PR Palace
 
Decided to finally throw down on a bike yesterday. Got a solid 6.5 miles to break it in. I'm going to try and get something in every other day if I can.

Price Goosby 05-12-2014 04:54 PM

Re: Price's PR Palace
 
600m run

Dynamic warmup

Find 5 rep max deadlift
95-135-155-185-205-215-225-255-275-305(fail)-295
Only made it to 3 reps on 305 but I think if I practice some more I can get all 5 in.

13 min AMRAP
3 Burpee
3 Power clean 95#
20 DU/40 jump rope
6 Burpee
6 Power clean 95#
20 DU/40 jump rope
9 Burpee
9 Power clean 95#
20 DU/40 jump rope
12 Burpee
12 Power clean 95#
20 DU/40 jump rope
15 Burpee
15 Power clean 95#
20 DU/40 jump rope
18 Burpee
18 Power clean 95#
20 DU/40 jump rope

Made it to the end of my 18 power cleans before time ran out.

Hope on the bike for 2 miles when I got home.

Price Goosby 05-13-2014 04:42 PM

Re: Price's PR Palace
 
900m run

warm up

Find 3 rep OHS max
45-95-115-135-155-165(PR)

5 min AMRAP
6 Push press 95#
6 T2B
Total of 7 Rnds 6 PP and 4 T2B

3 min rest

6 min AMRAP
20 DU/ Jump rope
6 KB swing 53#
Total of 9 Rnds

1 mile run

Price Goosby 05-14-2014 04:36 PM

Re: Price's PR Palace
 
600m Run

Warm up

Bench press 8-8-8-8-8
135-155-155-165-165

Bent over row 8-8-8-8-8
135-155-185-185-205

For time:
50 Wall ball
30 Power snatch 95#
50 Wall ball
30 Burpees
Time: 12:05

Price Goosby 05-16-2014 04:20 PM

Re: Price's PR Palace
 
5 station warm up switching EMOM
Banded ankle stretch
Row
Box jump
OHS w/ PVC
DU

20 min skill work w/ hang snatch or pocket snatch into full squat
First 10 min 95#
Second 10 min 105# (finally got more 5lb plates in!)

For time:
50 Box jumps
40 Hand release push ups
30 Pistols/ Goblet squat w/ 53lb KB
20 HSPU
10 Thrusters 95#
EMOM do 5 sit ups
Time: 10:32

My snatch form is getting better I just need to make sure I take my time and sit at the bottom to stabilize.

Price Goosby 05-17-2014 11:35 AM

Re: Price's PR Palace
 
Pre smash up work:

3 Rnds of Strict press
1x5 75#
1x5 85#
1x5 95#

3 Rnds of Front squat
1x5 135#
1x5 155#
1x5 175#

Clean & jerk
1x3 135#
1x3 155#
1x3 185#

Smash up:

900m run

Warm up

15 min technique work on power cleans and jerks at 135,155, and 165.

5 man team WOD:
10 min row-Each time you cannot perform more than 20 strokes

3 Rnds moving to next movement EMOM
Jumping squats w/ 45# bar
KB Sumo high pulls 53#
Box jump
Abmat sit up w/ 10# plate
Double unders
Rest

Price Goosby 05-18-2014 04:05 PM

Re: Price's PR Palace
 
Went for a short bike ride.........which turned in to a 54 mile ride. I'm going to go tape ice packs around my knees.

Price Goosby 05-19-2014 05:17 PM

Re: Price's PR Palace
 
Warm up

Find 1RM on Back squat:
5x45
5x95
5x135
5x185
5x195
5x205
5x215
5x225
5x245
5x255
5x275
1x295 (PR)!
1x305 (PR)!!
1x315 (PR)!!!
1x320 (PR)!!!!:yikes:

EMOM until failure starting at:
3 Thrusters 95# and 5 Pull ups
1 minute rest
4 Thrusters 95# and 5 Pull ups
1 minute rest
Continue adding thrusters every round until you can no longer complete a round
Ended after the 12 thrusters for a total of 77 thrusters and 55 pull ups

Bench press
3 Rnds
5x135
5x155

Additional 3x5 of 165 just in case I had any fight left in me


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