El Capitan's Crossfit Log

[Joe C Thomas]

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!

[Joe C Thomas]

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

[Joe C Thomas]

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

[Joe C Thomas]

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

[Joe C Thomas]

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

[Joe C Thomas]

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