Post work and results to comments.
As you all know, Glenn Waters has qualified for the 2012 CrossFit Games Masters Division. Join us as we wish him luck and show support as he prepares to represent Cincinnati Strength and Conditioning at the Home Depot Center in July. We have the bar area at Maribelle’e eat + drink from 4-8 this Saturday, 06.23.12:
3235 Madison Rd
Cincinnati, Ohio 45209
{ 12 comments… read them below or add one }
(on Saturday)
18-mile bike ride
+
1-hour massage
A. Split jerk, 7 x 1 @ loads that allow for perfect reps; begin a single every :60
B. High-bar back squat, ATG, 3 x 5 @ 90% of Day 1 load; 5:00 rest
C1. Push press, 3 x 5 @ 90% of Day 1 load; :90 rest
C2. Bent-over barbell row, 3 x 5 @ 90% of Day 1 load; :90 rest
+
Side plank, accumulate 300 total seconds; rest, break, and switch sides as needed to ensure perfect positioning
A. 4 rds @ 135, 3 rds @ 145
B. 195 nice deep squats good high back
C1. 140 felt strong
C2. 150
+
5 rds of :30 planks on both sides, unbroken
A. Power snatch + snatch + overhead squat (all from blocks), build quickly to a tough set
B. Power snatch + snatch + overhead squat (all from blocks), 2 x 1 @ 90% of A
C. High-bar back squat, 3 x 3 @ 90% of Day 1; 4:00-5:00 rest
D1. Push press, 3 x 3 @ 90% of Day 1; :90 rest
D2. Strict pull-up, 3 x AMRAP @ 90% of Day 1 (bodyweight + added load); :90 rest
A. 95, got 100 on power + OHS but missed on snatch (went in the wrong order obviously…)
B. 86
C. 180
D1. 122
D2. 27 1/2 – 3,3,3
backs a little sore after today.
See Jessie:
A. 155
B. 140
C. 280 (2 sets)
D1. 190 (2 sets)
D2. 100 (2 sets of 3, forgot AMRAP part. Also should have done with 86 pounds rather than 100…)
Every min on min 15 mins
Push press @185 x 3
Rest 2 mins after set 5 and 10
Every min on min for 12 mins
Weighted pistols 15 lbs 4 reps(2each leg)
OPT
AMRAP in 15:00 of:
15 kbs – 2 pd
15 burpees
7 + 7 burpees
OPT See McNaughton
6 rds + 2 kb
See Jessie:
A. 135
B. 120
C. Skipped squats. Hip still sore, frustrated. Started feeling it after A and B.
D1. 160
D2. 70 4, 4, 3
35 lb get ups (thx for the form tips heather)
+
Covp (10, 7,6,6,5) 400m run
Weds wod:
45 TGU
+
66 covp’s (11 per rd)
In Louisville Hyatt gym with 15# DB:
5 min warm up then 3 sets of:
12 thruster
12 push press
12 clean
12 snatch (6 per side)
2:00 rest