View Single Post
Old 05-28-2019, 10:05 AM   #13316
Patrick Tonge
Member Patrick Tonge is offline
Join Date: Nov 2015
Location: El Dorado  CA
Posts: 528
Re: Over 50 Crossfitters Sign In


Strict Press from Split Jerk Receiving position
3 Sets of 5

Split Jerk
3 sets of 3
then build to a heavy single

Push Press (95/65)
Pull Ups
Box Jump Overs
Burpee over Bar
14:42 . 75lb on P.Press

Strict Press
7 singles at 85% of your max or more

"Strict Nicole"
400 Meter Run
Max Strict Pull-ups

Row or bike if raining
post number of pull up
Did Pushup instead of PU. Got 85.

Pausing Front Squat
5 Sets of 2
3s pause in the bottom of each rep.

Hang Squat Clean
On the Minute x 5:
Minute #1 - 2 Hang Squat Cleans
Minute #2 - 2 Hang Squat Cleans
Minute #3 - 2 Hang Squat Cleans
Minute #4 -1 Hang Squat Clean
Minute #5 -1 Hang Squat Clean
Rest 1:00
On the Minute x 5:
1 Hang Squat Clean, building in load.
135lb fail @ 145lb

"Dirt Nap"
3 Rounds:
15 Hang Squat Cleans (115/85)
15 Lateral Barbell Burpees
9:18 . 75lb on Cleans.

5.23.2019- Today is my oldest kid B-Day, she is 29.......Seems I was just 29, but hey she made me a Grandpa this year!!

Bench Press
4 Sets
heavy set of 5 reps
immediately into 12 push ups
105lb.... Push-up were REAL tuff!!

10 min emom
even Handstand walk practice
odd Gymnastic kip swings

Alternate full rounds with a partner
3 rounds each
400m Run
15 k.b. swings
15 toes to bar
Partnered with a less skilled gal tonight, We had fun

5.27- Took the day off, no Murph for me this year.
M-55 / 6' / 165lb "dripping wet with rocks in my pockets"
  Reply With Quote