Announcements:
The StrongFirst Kettlebell Course is coming to CrossFit Progression April 6th from 9:45am – 5:45pm for a 1 day seminar. No previous Kettlebell training required, this is a great opportunity to learn the fundamentals of strength training through Kettlebells!
Sign up here to register
Please like CFP’s FIT page. More info coming soon!
Fitness
A. Deadlift – Every 75 Secs for 5 Sets
3 x 65%
2 x 70%
1 x 75%
1 x 80%-85%
1 x Max Load
B. 10 Min AMRAP
3 – 6 – 9 – 12 – 15 – 18….
DB Thrusters
Russian Swings
Performance – Sport
A. Snatch – Every 75 Secs for 5 Sets
3 x 65%
2 x 70%
1 x 75%
1 x 80%-85%
1 x Max Load
B. 10 Min AMRAP
3 – 6 – 9 – 12 – 15 – 18 ……
Power Cleans @ 135lb/95lb
T2B
-Post results under comments
Snatches- 3×75, 2×90, 1×100, 1×105, 1×120 (failed), 1×115, 1×120(failed)… my last PR was 120
B. 15 + 18 @ 95lbs……. Wasn’t sure if you do total reps, or by rds.. But made it through all of the 15s, then all 18 snatches
Hands are pretty sore after this one……
Perf-Sport
A. 65 – 95 – 115 – 135 – 135
B. 15th + 9 @135
Performance
A.) 115 TNG, 125, 135, 145, 165 – Tried 175 for max, but failed – dropped to 165 to complete the lift
B.) 15th + 9 @ 135 – NO RIPS!!! Awesome!!!
Yeah, that ripping thing sucks.
A.) 135, 155, 185, 205, 225 (missed it 2x, would have been a 10lb pr…damn!!!!) I cannot get past 225. need to attend some oly classes I think..
B.) got through the 15 round and did 9 cleans @ 135…mostly knees to elbows with a few TTB mixed in there!
Hands are a little sore after that one…..back is still kind of tight from 14.3.
A) 65, 75, 80, 85 (PR!!), 90 (fail) Need to work on getting under the bar.
B) 15 + 2 95#, lying leg raises.
Performance
A. 3×45, 2×50, 3×55, 1×65, 1×75, 1×85 (this was a 10# PR 🙂 )
B. 15+6 @ 75#, K2E (or a variation of K2E)
A. DLs 135X3, 185X1, & stopped because of my back. Rode Assault bike until end of part A
B. 18+5 @75
Fitness
A. Started at 135 finished at 300
B. 17.5# db thrusters and 1pood Russian swings. 18+15
Felt good to be back after 2 weeks.
Pretty beat up after re-doing 14.3 yesterday, so took it easy today.
AM: 3 TNG PC 85-85-85-115-125-145
Then back to 85 to work more on form for my squat clean. Jeremy helped a ton. Did quite a few singles from the blocks.
Then sled pulls probably 50 meters? 85lbs-130lbs-155lbs x3 Those were fun. Slightly up hill too. 🙂
PM: Light snatches singles at 85 and 105
A. 95-105-115-125-135
B. 18+19
60 GHD’s
Derrick and I did Nic’s only class tonight at six. Good to go back to the basics although I just have to pretend to have good technique and then go around the big fat belly …. But anyways…it was nice to workout with my husband 🙂
A. 55-65-75-85-95-100 (fail) mental game— I was at eye level with the bar.
B Performance. 15 +7 RX….
45 GHDs and double under practice.
A. did deadlifts to recover from 14.3 3×95, 2×105, 1×115, 135, 145, 145, felt light and back felt good.
B. Performance – scaled with 55#: 15+7