Empire State CrossFit

April 18 to present

April 18 PM

10x200M, 1 min rest

  1. 50
  2. 45
  3. 45
  4. 45
  5. 46
  6. 50
  7. 47
  8. 48
  9. 51
  10. 48

 

April 19

Calves are done after the sprint work

Week 6
2(195-210-220)
4(235) – 3 sets

Sq Snatch
75-95-105-115-125-130F-135F-130
*happy to get this, been a LONG time since I snatched


 

April 20

Played with triple unders

15 min assault bike –  recovery pace


April 21
ROMWOD


 

April 22 

Strength

Work up to a heavy squat clean
95-115-125-135-145-155-170F- 170

“Sour Patches”
50 DUs
5 Squat Cleans 135#
40 DUs
4 Squat Cleans
30 DUs
3 Squat Cleans
20 DUs
2 Squat Cleans
10 DUs
1 Squat Cleans

3:41 (PR by 7 seconds, and weight is heavier by 10#s. We did something similar January 14, 2015  except cleans were first)

Tendonitis is a bit better. Pulling weight from the floor is ok, still a little bothersome. Strict Pullups are still out.

 

 

Comments are closed.