11.30.11 - REST DAY

mobility, stretching, some skill work on form with OLY lifts

CROSSFIT GAMES SECTIONALS TRAINING

I will be training OPT 'Big Dawgs' blog for the sectionals preparation. My goal is to qualify and be the youngest to do so.

11.29.11 Workout

for time/reps:

Row 2K and AMRAP DU's in 10 min

2k row time: 7:53

DUs: 147

11.28.11 Workout

part 1:

A. Power Clean x 1/Push Jerk x 3; rest 90 sec x 4 (175,180,180,185)

B. Clean on the minute; 90% x 2/minute x 6 minutes (175)

C. Toes to Bar - 15 x 4 unbroken; rest 1 min (unbroken)

 

rest 6+ hours

 

part 2:

7 sets:

3 Front Squat (185)

6 burpees AFAP

9 CTB chin ups AFAP (unrboken

rest 5 min b/t sets

10.20.11 Workout

500 meter row
30 chest press(50lbs)
20 deadlifts (175lbs)
30 situps
1000 meter row
25 chest press
20 deadlifts
20 situps
1500 meter row
20 chest presses
20 deadlifts
20 situps

10.19.11 Workout

4 rounds:
500 meter row
10 ring dips
20 back extensions
10 GHD situps
10 ring dips

10.12.11 Workout

WOD: AMRAP 20 minutes:
250 meter row
9 push press (95lbs)
6 burpees
3 laps farmers walk (50 lb dumbells)

5 rounds RX