2/19-2/24/2016

Friday, 2/19/2016

 

6:00pm Crossfit WOD

 

SWOD: 

Power snatch 10×1

I just did them at 70#

 

WOD:

20min AMRAP:
40 DU
20 wall balls 20/14
10 KBS 53/35
Run 200m with the ball

Score: 3 + 40

This was a bit rough, a lot of heavy breathing so my cardio was getting a lot of stress.  But a good workout nonetheless.

---

Saturday, 2/20/2016

~rest~

I had drill so I couldn’t workout

---

Sunday, 2/21/2016

We did a company run, I would estimate it was around two miles, and extremely slow.

---

Monday, 2/22/2016

 

6:00pm Crossfit WOD

SWOD:

Find 10 RM Back squat and do

1 x 10 at 90%

1 x 10 at 85%

I didn’t really do 90% and 85%, I was planning on doing hatch afterwards so I went light at 85#

WOD:

2nd Annual 22 WOD to End Veteran Suicide

22min AMRAP:
22 wallballs 20/14
22 sit ups
22 air squats
22 deadlifts 95/65
22 hang cleans 95/65
22 push press 95/65

Score: 2 + 44

This was alright.  the push press slowed me down the most since my overhead strength is lacking.

Afterwards I did hatch squat

Week 9 Day 2 of Hatch Squat:

Back Squat:

1 x 5 at 95#

3 x 5 at 110#

Front Squat: 

4 x 5 at 80#

These felt fine, they are getting easier.

---

Tuesday, 2/25/2016

~rest~

I wasn’t going to rest but Aunt Irma made me feel really crappy so I went home instead.

---

Wednesday, 2/24/2016

6:00pm Crossfit WOD

SWOD: 

Back squats: 5 x 10

I did them just at 65#

WOD: 

9 min AMRAP:

18 cal Row

12 HSPU (strict)

6 hang power cleans 95/65

Score: 2 + 30 Rx

The row is what took most out of me, calorie rows are not my thing haha.

“Extra Credit:”

EMOM 12min
odd 200m run
Even 6 TTB

I did the extra credit.  Towards the 9th minute I started to slow down on the run a bit, but it was good.