hockey

hockey!

during SCT2

the loop around tcc with a shortcut...
6.0 miles
7:21/avg mile

first shift together in awhile...

5k run
20:20
6:32/avg mile


3 hang power cleans
6 toes to bar
9 ring dips

5 rds @ 135#
5 rds @ 165#
5 rds @ 185#

at home

4 rounds:
4min work : 1 min rest
med ball clean / burpee / box jump
1, 2, 3... etc
12 rounds


for time:
100 tire flips
100 hand release pushups
14:00

ouch

amrap 7
front squat 155#
burpee
2...4...6...etc
91 reps

5 rounds
every 3 minutes perform:
500m row
as many rounds of:
5 ring dips
5 pullups

12 rounds = 10 ring dips

B shift with a bunch of rookies

8 rounds for time:
10 back squats 115#
400m run


17:37

at home

amrap 20:
45 double unders
35 situps
25 pushups
15 med ball cleans


6 rounds + 59 reps

4 mile run with bury


team clean and jerk 135#
complete 200 reps between 4.
one person at a time on 30m sandbag bear crawl
15:11

benbrook ymca

1 mile run
6:15 

three rest days?

4 mile run 27:30

amrap 4
2 squat cleans
2 push press
2 power cleans
2 front squats
weight + reps = score

135# + 44 = 179
185# + 25 = 210
155# + 35 = 190

recruit 400s

6x 400m intervals
:80 to :85

50% of max deadlift = 225#
15 cleans for time: 3:42
12 cleans for time: 2:56
9 cleans for time: -:--


3 rounds for time:
25 burpees to 6" target overhead
25 wallballs
9:50

4 mile treadmill run
29:00


last mile was 6:00

recruit CrossFit Total

back squat 335#
shoulder press 165#
deadlift 455#


total 955#

long slow distance from 14s to Oak Hill  7 miles
55:00

3.5 mile run ?
can't remember when or where.

3...2...1... go 2016

550 row pulls 18:30
amrap 20: 600 pulls


21-18-15-12-9-6-3
back squat 155# (from the rack)
burpees
12:10