Crossfit 150827

Warm up:

5x5 Bench @ 135 - I am really weak right now after 9 months of tri training - ugh!

WOD:

For time:

200 35# KB Swings

150 35# KB Snatch

100 35# KB Shoulder Press

Broken into 10 rounds

29:19

Even though it went slow, I stuck with the Rx weight.  The shoulder press is what slowed me down, kept them strict with now push from the legs

Abs:

8 min AMRAP:

8 Flutters

8 Situps

8 Push-ups

8 Sit to Stand

6 rounds + Flutter/Situp

Crossfit 150410

20 Min AMRAP:

12 135# DL
14 Leg Levers
300 Meter Run

7 Rounds plus  DL and LL (going from track to weights probably cost me a round)

5 min core after

5x5 Bench
135/145/145/145/145

Crossfit 150403

Pre-WOD

2 Rounds of 115#

2 Power Clean
2 Hang Clean w/Squat
1 Jerk

WOD
5 Rounds of
8 T2B
10 Back Ext
48 Flutter Kicks
6 Front Squat 125#

Post WOD

5x5 Bench 145/145/145/145/150

Bench was pathetic and my left shoulder is still weak.

Crossfit 150112

5x5 Bench

135/145/155/155/145

Weak as usual

WOD
7 Rounds of
7 Burpees
7 95# Push Press
7 Toes to Bar

~13 Min

Very stiff and shoulder was angry afterwards.

Crossfit 141226

Strength:
Bench 5x5

5 x 145

WOD:

AMRAP 30 MIN

50 Flutter Kicks
15 Box Jump Burpees (24")
15 Dips
5x10 Battle Rope - Doubles/Singles(10 each side)/Singles underhand/Upper Cuts/Side to Side

5 Rounds + Flutter and 10 Burpee Boxes

Crossfit 141212

Bench 5x5

135/145/155/155/155

WOD
AMRAP 15:00

15 24" box jumps
15 65# Overhead squats
40 yards bear crawl

3 rounds plus box jumps and 10 OHS

Bench was really weak.  Needed a spot on last two rounds.  Last round only got 3 @ 155, did last 2 at 135.  OHS was a challenge with the shoulder, it is slowly getting stronger though.

Crossfit 141023

5x5 Bench

Warm up with 95#
5x5 @ 145#

Main:
21/15/9

Lateral Box Jump 12"
Dips
Squat Clean @ 95#

I am really weak - last set of Bench @ 145 was tough.  Depressing that I am not even at body weight. The main WOD went well, had to break the squat into 7's. Pleased with range of motion on squats, could probably have gone a little heavier. Lateral jumps were weak, in general I need to work on box jumps.