Thursday Workout #1 :

BB Gymnastics #1 ;
20kg
Power Snatch + OH Squats *2+1*3
Snatch *3*3
Jerk *3*3
Power Clean *3*3

Strength #1 :
Clean 40*3*3

Strength #2 :
OHP 40*5*3

Metcon #1 ;
3 Rounds For Time
14 GHD Extensions
14 #20 Medball Cleans
7 Parallette Push Ups
5:27

Afterparty :
GHD Sit Ups *10*3 (varied spd)

Stretch
Paleo Pack

Tuesday Workout #1 :

Warm Ups
Front Squat/ Jerks / Power Cleans 20 KB 40-50 reps total

Strength #1
Sq.250*2*5
w
SEAL Planks *60+ Sec*3

Assistance #1 :
Jumping Good Morning 95*10*2

Assistance #2 :
Slow GHD Sit Ups *15*2 (parallel floor)

Sunday Workout #1 :

Strength #1 :
Unilateral BB Thrusters 65*3/ 70*3/ 75*3/ 65*3/ 65*3
(right only)

Run Training :
Run Warm Ups

400m (.25) *2
8:35 Mile pace
200m (.124)*4
7:30 Mile Pace
100m (. 62)*4
6:07 Mile Pace
Easy 400m
5.9mph
Stretch

Assistance #1 :
Trunk
Seal Plank *1 Min *2

Paleo Bar

Friday Workout #1 :

Strength #1 :
Front Squat (strapped) 92*3*3

Assistance #1 :
BB Step Ups (18") #95*6*3

(hour break)
Metcon #1 ;
1/2 Mile Tread 6.7 mph @ 2 %

Assistance #2 :
Kneeling Unilateral Hamstring Curl #25 *10 *2
Seated Cafe Raise #45*15. 70*15*2

Stretch
Afternoon Acupuncture

Monday Workout #1 :

Paleo Crunch Bar + Apple + Greek Yogurt
Elbow nearly straight (left)

Spin Bike 16 Min
Lowerbody Stretch
UBE 10 Calories @ Level 10
Upperbody Stretch

Assistance #1 :
3 Rounds
1a) Parallel DB OHP (Seated) #35 *10
1b) Suitcase DB Shrug #70 *10
1c) AbMat SitUps *20
- 75 Sec Rest

Stretch Chest
Straighten Elbow
Light DB Supination/Pronation

Rich Froning Snatches #300

Watch "CrossFit - Rich Froning Snatches 300 Pounds" on YouTube

Saturday Workout #1 :

Knee is better & better.
Elbow wonky after L- Pull Ups & Jerk Metcon yesterday. Pronator in spasm - elbow won't straighten or bend enough.

Strength #1 :
Crossfit Hoboken Squat Workout
OH Squat 60*5*3
Front Squat (strap in left hand) 80*3*3
Back Squat 110*1, 110*1, 120*1(pause), 130*1(p), 140*1

Stretch
Kind Bar & Granny Smith Apple

Friday Workout #1 :

Spin & stretch

Buy in :
3 Rounds Not FT
15 Burpee
1 Min Plank
90 sec rest

Pull Ups *5*3
Weighted Pull Ups #25 *3*3

Metcon #1 ;
3 Rounds for Time (Rx = 4)
9 L- Pull Ups
10 50kg Power Jerks
11 Butterfly Situps
10:16
(if you still is still going on in Studio, 9 L-Sits Pull Ups replace rope)

Stretch

Thursday Recovery Workout #1 :

Upperbody Stretch
Spin Bike 15 Min
Lowerbody "Volleyball' Stretch
Anterior Tib Stretch

* Knee feels great after all that!

Tuesday Workout #1 :

Gymnastics #1 ;
Ring Kip to sides *1*10 (feet too high-not pulling into horizontal position to achieve muscle up) - > plenty hip thrust though...

Strength #1 :
Snatch. 40*3*3

Strength #2 :
Rack Jerks 50*3*3

Strength #3 :
Front Squat 70*3*5

Assistance #1 :
GHD Sit Ups *12*3 (whipping fast)

Stretch
Chocolate Milk

Monday Workout #2 :

Metcon #1 ;
3 Rounds For Time
250m Row
12 Dips
06:26

Stretch

Monday Workout #1 :

Gymnastics Forms ;
Frog Stands *30+ Sec *3
HeS + Torso Ext *1*3
HSPU * 1 * 5
Hollow Position Pull Ups * 5, *4, *3, *2, *1
One Leg Squat 20–*3*3

Knee Update

After getting treatment on jammed up right ankle last night, right knee is much better...

Game ON!

Saturday Workout #1 :

Warm Ups
2 Min Row
OHP + Jerk from Split 20 *5+5*3
Fake Squats
Ring Dips *3
Pull Ups *3

Strength #1 :
Front Squat 40*5, 50*5, 60*5*3

Gymnastics #1 ;
Band Ring Muscle Up (Kip) *2*3

Strength #2 :
Power Clean 40*3*3

Metcon #1 ;
Reps with 10 Min Time Cap
3 Rounds.
10 Pull Ups (kipping after fst round l
20 Ab Mat Sit Ups (broken)
- then -
3 Rounds
10 Rng Dips
10. #135 BB BOR Rows
133

Stretch
Dinner
Foot Rub

Thursday Workout #1 :

Row 1250m 05:20:03

Gymnastics #1 ;
Band Ring Muscle Up *5*3
Banded Ring Muscle Up Kip *2*3

Metcon #1 ;
EMOM 12 Min
1-2 HSPU
2/2/2/1/1/1/1/1/1'etc (Meg "push head through")

Strength #1 :
BB BP #185*5*3

Technique #1 :
Snatch Pull + Power Snatch 20*9*2
Power Snatch + Snatch 20*2+1*3

Quad Stretch

Tuesday Workout #2 :

Gymnastics #2 ;
Pull Ups *3*2

Metcon #2 :
1 Mile Schwinn Bike (3:35/9/27)
Banded Pull Ups * 20 (unbroken)
1 Mile Schwinn Bike (9/27)
Banded Pull Ups * 20 (unbroken)
1 Mile Schwinn Bike (9/27)
Banded Pull Ups * 15 (hollow /broken)
1 Mile Schwinn Bike (9/27)
Banded Pull Ups * 15 (hollow / broken)
1 Mile Schwinn Bike (9/27)
Banded Pull Ups * 15 (broken)

Roll
Knee great

Tuesday Workout #1 :

Gymnastics #1 ;
Handstand *3*2
Frog Stands *3 *2
HeS *3*1 (nearly full)

Strength #1 :
OHP 62 *5*4

Metcon (Assistance) #1 :
5 Rounds
Rope Pull Seated (Horizontal) 100kg *20"
Rope Pull Supine (Vertical)
100kg *20"

Stretch Chest

Friday Workout #1 :

Metcon #1 ;
3 Rounds loosely rush
BB BP #210*5
Banded Ring Muscle Up *5

Stretch
Yogurt