Monday and Tuesday Week 3 (COLD DAYS) January 27/28th

Monday @ LT

A. Clean and Jerk – build to a heavy single in 15 min Built to 255 (10 lbs off pr)

B.  3 position power clean – floor, below the knee, mid thigh; 1.1.1 x 5; rest 2 min All with 185

C. 1 attempt – Max Effort HSPU 12 Bad wall

+

20 min amrap:

3000m row

400 DUs

amrap Bar Muscle Ups in time remaining. 5 Bar Muscle UPs 

Did the Row in 12 minutes (pretty tough... need to condition more) Did the double unders in sets of 50 took probably 10 to 20 seconds between sets... not good. Life Time got some new olympic weightlifting stations... they are pretty sweet. Crossfit... 

Tuesday @ Gravity

A: 1 Back Squat @ 93% of 1 Rep Max 325, 330, 335 

     3 Sets rest 2 Mintues 

B: 1 Clean 2 Jerks Every 2 Minutes for 10 minutes 

     Built from 205 to 245 (failed the second jerk on last set... arms gave out... it was weird 

C: 10 Minute AMREP 

     5 Toes to bar

     10 Over Head Squat @ 115

     15 Double Unders 7 + 5 double unders 

I stared part C doing 20 double unders... not a big deal but I probably could have gotten through the 8th round. So that's kind of annoying. Really good stuff this evening. Looking forward to the rest of the week. Any week with the first 2 days off is a good week by me.  Crossfit