Cft 815 BW210.5

PR 305 BS, 375 DL

212-211.5,

Today’s Workout:
Shoulder Press 2 Reps at 60% 1RM EMOTM 8

= 87#

Then:
AMRAP 12
3 Chest To Bar Pull-ups (double kip worked well, hit chest most every rep)
6 Clapping Push-ups (mostly broken sets)
9 Russian KBS 2 Pood = 32kg = 70#, means to eye level, see daylight beneath

As Rx= 8 rounds

BASELINE RETEST 211.5-212 AWAKENING

EMOTM 8, EXPLOSIVE BACK SQUAT 60% 1RM

185 X 2 . . 8 SETS

BASELINE:
500 ROW, 40 SQUATS, 30 SIT-UPS, 20 PUSH-UPS, 10 PULL-UPS
4:57 PR BY 35 SECONDS OVER BEGINNING

back squat make up PR 305

up from 208.5 to 211 awakening this am
jump rope, row,  mobility,
air squat x 10, 45 x10, 135 x 3, 185 x 3, 225 x 3, 255, 275,285,295,305 shallow pr C. Na,

2K row 7.21.8

BACK SQUAT FAIL

FIRST WORK OUT WITH REEBOK CROSSFIT OLY, HAS VIBRAM LIKE MATERIAL IN SOLE FLEXIBLE FOR FOOT, SOLID HEEL.

BACK SQUAT WITH MATT RECLA

3-3-3-1-1-1
135-185-215-245-275-305F

800M 25 T2B, 25 KBS, 2 ROUNDS FOR TIME
SUB 20 KNEES TO ELBOW, 20KG KB, 18MIN

Dl 3-3-3-1-1-1

135 225 275 315 345 365 pr

S. Press pr 145, 211 awakening uncorrected

3:23 row, kneeling push ups, red band 37 pull up 10 min

Dead lift, 3 rep max

325#

3-16-12 friday

Missed late, 3,3,3 s.p.  Dl, push up

Wed march 5

5.5.5 dl  305
10EMOTM
3 hc, 10 bj
125#, 24"

Monday March 12, 3 REP MAX BACK SQUAT

3,3,3,3,3 bs
3 thrusters, 20 du

Tabata this 34

shoulder prog. 2-29-2012 wod

shoulder 5-3-1+

8 reps at 105# last set

AMRAP 7

power hang cleans 7 reps, shoulder press 7 reps, at 95# was 7 rounds

3-5-2012 wod, 5-5-5-5-5 sq

Squat
5-5-5-5-5

Then:
For Time:
30 Deadlifts 60% 1RM
100 Air Squats

135-185-205-225-245

185 dl x 30 in 3 min, 100 air sq 5 min

3/7/2012 wod,

Deadlift
5-5-5

Then:
EMOTM 10
3 Hang Cleans
10 Box Jumps

135wu-225-275-305

125 hc

24" bj, 5 rep set 8.9