Training Log

Snatch Build Up E3MOM 5 – 5 – 5 – 5 – 5 For Time: (18min cap) 25 Hang Snatch 75/55 RX+95/65 MRX 55/35 1 Rope Climb 15’ MRX 10’ 20 Snatch 95/65 RX+115/75 MRX 75/55 2 Rope Climbs 15’ MRX 2-10’ or 1-15’ 15 Hang Snatch 115/75 RX+135/95 MRX 95/65 3 Rope Climbs 15’ […]

Sumo-Deadlift Build Up E3MOM 5 – 5 – 5 – 5 – 5 15min AMRAP: 5 Sumo Deadlifts 10 Toes to Bar 15 Calorie Row/Bike or 15 Bar Facing Burpees Barbell Weight’s = 275/185 RX+315/215 MRX 225/155lbs Core Development 2×15 Windshield Wiper on Bar or lying on floor 2×60 Flutter Kicks (single count) 2×15 Hip

Run/Row 800m or 2k Bike x 12min E6MOM (score is slowest time of the 2) CrossFit Games Helena 2023 3 Rounds For Time: (15min cap) 400m Run 12 Bar Muscle Ups MRX Chest to Bar 21 Dumbbell Snatch (alt arms) Dumbbells = 50/35lbs MRX 35/20lbs Core & Guns Development 2×25 Dumbbell/Kettlebell Curls 2×25 Overhead Dumbbell/Kettlebell

CrossFit Games Last Chance Qualifier #4 2022 2 Rounds For Time: (25min cap) 50 Burpee Box Jump Overs 24/20” MRX 20/18” 75 Wallball Shots 20/14lbs to 10’ MRX 20/10lbs to 9’ 100 Double Unders Core Development & Stretching 25 Hip Extension to Glute Ham Raise 30sec Butterfly Stretch x 2 25 GHD Sit-ups 30sec Straddle

CrossFit Games WOD 2022 “Echo Press” (based on) For Time: (14min cap) 30/25 Calorie Bike/Row or 600m Run 10 Handstand Push Ups RX+Deficit 3.5/2in MRX 2/4” Rise 20/15 Calorie Bike/Row or 400m Run 10 Handstand Push-Ups RX+Deficit 3.5/2in MRX 2/4” Rise 20/15 Calorie Bike/Row or 400m Run 10 Handstand Push-Ups RX+Deficit 3.5/2in MRX 2/4” Rise

Bench Press Max E3MOM 5-10 @ 50-75% – 3-5 @ 65-85% – 1-2 @ 75-90% – 1 @ 90-100% – 1 @ Max – 1 @ Max *percents, are a guide, adjust as needed to hit a max* Team WOD “Team Kettlebell Klimb” by DB 13min Ascending AMRAP: 1 Kettlebell Sumo Deadlift High Pull (synchronized)

Front Squat Max E3MOM 5-10 @ 50-75% – 3-5 @ 65-85% – 1-2 @ 75-90% – 1@ 90-100% – 1 @Max – 1 @ Max *percents, are a guide, adjust as needed to hit a max* “Quick Decisions” by DB 13min AMRAP: 3 Muscle Ups / 6 Chest to Bar / 9 Pull-ups / 12

Benchmark WOD “CHRISTINE” 3 Rounds For Time:(20min cap) 500m Row or 1.2k Bike 12 Deadlifts Body Weight / 75% Body Weight 21 Box Jumps/Step-ups 24/20″ MRX 20/18” Core Development 21 Barbell Good Mornings 15 WallBall/Kettlebell Russian Twists 21 Kettlebell Goblet Hold Good Mornings 15 WallBall/Kettlebell Russian Twists 21 Hip Extensions

Run/Row 200m or 0.5k Bike x 12min E3MOM (score is slowest time of the 4) Benchmark WOD “NICOLE” 20min AMRAP: Run 400meters Max Rep Pull-Ups (once you come off the bar you have to run 400m) *Score is total Pull-ups completed in 20min Core & Guns Development 2×10 Skin the Cats 2×10 Dumbbell Curls to

Overhead Squat Build Up E3MOM 5 – 5 – 5 – 5 – 5 CrossFit Games WOD (RX+) “Nasty Nancy” 5 Rounds For Time: (25min cap) 500m Run 15 Overhead Squats 115/75lbs RX+185/125 MRX 85/60lbs 15 Bar Facing Burpees OR CrossFit Games WOD 2013 (RX+) “Naughty Nancy” 4 Rounds For Time: (25min cap) 600m Run