Tuesday October 14, 2014

a) Warm up 
2 full rounds 6 MU, 50 DU, 16 pistols
1 round 2 MU, 50DU, 16 pistols

b) 1 x 8 @ 225lbs
1 x 8 @ 242lbs
1 x 6 @ 276lbs
1 x 6 @ 293lbs

c) 5X1 @ 196lbs

d) 2 rounds + 280m

Saturday October 11, 2014

A) 8min cap
25 Handstand push-ups (buy-in) completed in 1min
remaining time,

10 Overhead squats @ 65/95
15 Box jump overs @ 20″/24″
10 Overhead squats @ 95/135
15 Box jump overs @ 20″/24″
10 Overhead squats @ 115/155 only did 2 reps 

B) Snatch Push Press - 65%x5x2 @107lbs
70%x5x2 @115lbs

C) EMOM 15mins
Weighted Ring Dips 5 reps (used weighted vest)
Strict Chest to bar pullups 8 (did strict pull ups)
30 Sec L-sit hold onle held for 15-20 seconds

Wednesday October 8, 2014

A) Warmup completed

B) Clean 5x2 below knee hang clean
135/155/185/215/225

C) Clean Pull 5x3 done at 275.

D) WOD, 2 rounds plus 10 deadlift + 0 muscle ups.

Tuesday, October 7, 2014

Warm up with class

Warm up shoulders with CrossOver Symmetry  

A) 1 Power Snatch + 2 Squat Snatch - x 4 (125lbs)
75%  of power snatch 

B) Snatch Balance -
60%x3x4 (100lbs)
https://www.youtube.com/watch?v=idyhuDgmpuU 

C) 24 min EMOM
6 Strict HSPU
15 box jumps overs 24/20''
40 double unders
unbroken except for last round were i kipped last 3

Cristini Programming : Monday October 6, 2014

Back Squat:

10 x 60% - 207lbs

8 x 70% - 241.5lbs

6 x 75% - 258.5lbs

4 x 80% 276lbs

Jerk:

5 x 5 @ 155lbs

Row:

18:30min

4100m

between a 1:30 and 1:45 pace

Monday October 6, 2014

Day 1 of Cristini Programming 

Back Squat:

10 x 60% - 207lbs

8 x 70% - 241.5lbs

6 x 75% - 258.5lbs

4 x 80% 276lbs

Jerk:

5 x 5 @ 155lbs

Row:

18:30min

4100m

between a 1:30 and 1:45 pace

Thanks,