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#601 |
Member
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Re: El Capitan's Crossfit Log
Sep 14, 2017 am
Pistol Skill Work 3x5 ea - assisted 24" box/20" box/full depth holding rack Olympic Lift Skill High Hang Squat Clean EMOM 10 min x 2 @ 95# WOD “Pump House” For Time: 15-12-9-6-3 Strict Ring Dips Strict Pull-ups 200 Meter Run* *Following each round 15:02 I suck at pull-ups! |
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#602 |
Member
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Re: El Capitan's Crossfit Log
14 Sep 2017 PM
Team of 2 2 sets for time 3 Rds 3 Tire Flips Ea 5 yd Sled Push Ea 1:43/1:20 Team of 2 3 rds of 1 min ea Battle Ropes |
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#603 |
Member
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Re: El Capitan's Crossfit Log
19 Sep 17
“Captain Crunch” AMRAP 4: 3 rounds: 12 Deadlifts (75/55) 9 Hang Power Cleans (75/55) 6 Push Jerks (75/55) Max Calorie Row in Time Remaining rest 4:00 AMRAP 4: 2 rounds: 12 Deadlifts (95/65) 9 Hang Power Cleans (95/65) 6 Push Jerks (95/65) Max Calorie Row in Time Remaining rest 4:00 AMRAP 4: 1 round: 12 Deadlifts (115/80) 9 Hang Power Cleans (115/80) 6 Push Jerks (115/80) Max Calorie Row in Time Remaining Rd 1 - 35 Rd 2 - 36 Rd 3 - 37 Total - 108 |
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#604 |
Member
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Re: El Capitan's Crossfit Log
20 Sep 17
Pausing Front Squat – Build to Heavy Single 45/95/115/135/155/185/205/225 “Doubled Over” AMRAP 8: 15 Abmat Sit-Ups 30 Double Under Score: 6 rds + 5 SU 21 Sep 17 Power Clean – Build to Heavy Single 135/155/185/205/225 - 225 didn't feel too heavy, but feet got wide. Need to work on cleaning up form. “Pull Over” For Time: 21 Lateral Barbell Burpees 21 Power Cleans (135/95) 21 Lateral Barbell Burpees Time: 5:32 |
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#605 |
Member
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Re: El Capitan's Crossfit Log
9/26/17
Muscle Up Practice 4 rds - 30 sec/1 min rest 6 chest to rings per round WOD 4 rds For Time 12 - 30" Box Jumps 8 - Power Cleans - 165# 400 m Run 17:05 |
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#606 |
Member
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Re: El Capitan's Crossfit Log
9/27/17
Front Squat 6x2 @ 80% 45/135/185/205/205/205/205/205/205 "Tabata" - Wall Balls 20#, Row Calories, Russian KBS 53#, 25' Bear Crawls 4 rds of 40 sec on: 20 sec off Rds 1: 63 Rds 2: 55 Rds 3: 44 Rds 4: 61 Total: 223 9/28/17 HSPU Practice 5 x 30 sec: 1 min rest 7/7/7/8/9 For time: Row, 1000 m 20 Power Snatches, 135/95 lbs 30 Toes-to-bars 13:54 9/29/17 Squat Clean 7x2 @ 75% 45/95/135/165/165/165/165/165/165/165 For time: 100 Double Unders 20 Front Rack Lunges, 95/65 lbs 80 Double Unders 16 Front Rack Lunges, 95/65 lbs 60 Double Unders 12 Front Rack Lunges, 95/65 lbs 40 Double Unders 8 Front Rack Lunges, 95/65 lbs 20 Double Unders 4 Front Rack Lunges, 95/65 lbs 11:44 |
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