HPA GOLD:
60 Minute Running Clock:
For Time @85%
1600m Run
60m Bear Crawl
15 Alt Step Ups @30"
15 Situps
Rest until 20:00
+
2,500m Row @85%
Rest until 40:00
+
10 Min AD @85%
HPA-BLUE
A. Push Press. Push Jerk, work to a tough set
B. Deadlift, Build to a tough single
C. Drop to 92-95% of B for 2 reps x 3 sets,r est 2 min
D. 30 burpee muscle ups for time
HPA - Power
A. Halting Snatch DL . Snatch Pull . ABove knne hang Snatch high pull, 1.1.1 x 8 sets rest 1m20 (use about 65-70%RM)
B. BTN Split Jerk, build to a max
C. Complete 1 round per min @ high effort for 7 mins:
3 MU's
6 Box Jumps - 30"/24" - no rebounding
+
7 min rest
+
Complete 1 round per min @ high effort for 7 mins:
5 Thrusters @ 125lb/85lb
8-10 unbroken Pullups
A. 95/115/135/155/175/180 (PP PR)
ReplyDeleteB. 225/275/305/335/350 (PR)
C. 330/325/320
D. 5:21 - No muscle ups, so subbed burpee chest-to-ring pull ups.
Power:
ReplyDeleteA. Completed at 95#
B. 170#
C. 6/7 rounds. for 2 of the rounds I had to reduce to 2 MU.
D. 6/7 rounds. for 4 of the rounds I reduced the pull up reps to 6
Power:
ReplyDeleteA. 8/8 155
B. 245
Had to stop here and go coach a class.
Power
ReplyDeleteA. 165
B. 260, 280, 300, 305f, 305f
4 rounds for time
5 muscle ups
10 box jumps
Time: 5:05 - Crossfit coach at STRONG Gym is always giving me a hard time about my emoms so I made this one into more of a tester, first 2 rounds of muscle ups unbroken, then 3/2, then 2/2/1.
4 min EMOM
5 thrusters 125
8 pullups (barely finished last round unbroken)
It was so hot and muggy at STRONG I felt like I was going to explode after 4 rounds, at home my basement is air conditioned. Looking back I should have kept going and just broken up the pullups into 4/4.
Rested 3-4 minutes
3 min EMOM
5 thrusters 125
8 pullups (last round 6/2)
Strength portion went good today, happy with 300 BTN jerk, just missed 305 twice. A few things about the rest of the workout. I am really not used to training in any kind of heat as my basement is somewhat air conditioned (has one vent in my room where I train). And I really gotta get my head on straight with my conditioning and quit being a wuss. I really have to get comfortable being uncomfortable and push through. Sometimes when I have to start breaking up sets of gymnastics on emoms I either quit or rest and then finish. I gotta quit being a wuss and get comfortable being uncomfortable, gotta start pushing myself when it starts to get really hard.
Power:
ReplyDeleteA. 55kg x8
B. 90kg, failed at 95kg
C. did C2B pull ups instead of mu's as they are still not in the repertoire
I had to skip the second set, having not enough time