20120330

Liz
Front squat
4r @ 55
4r @ 60
4r @ 65
4r @ 70kg

4 rds
200m farmer carry w 20kg plate
15 pullups
20 pushups hand release
30 ab mat sit ups
Liz: around 19:00 clock malfunction

20120326

5X3 Snatch @ 65-75% – rest 60 sec.

Liz 40x4, 45 kg last set

21-15-9 of:

HSPU
Burpee Box Jumps 24/20″

For time.

10:29

Only did first 15 hspu rx'd. The rest were piked on box. 

20120325

5x5 back squat

@65kg

20120320

Press
3@60, 3@65, 3@70kg

3 rds
400m run
20 Wallball Situps 14#
2x 15' rope climb

Liz 8:29

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Games WOD 12.4

CrossFit Games Open 12.4

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups

150+74= 224 reps

7sx2r hang power snatch + 1 hang squat snatch rest 60 sec @40kg

7x3r snatch grip push press 2@30, 5@35

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20120313

Five rounds for time of:
Run 600 meters
15  Squat clean thruster (43/30kg)

Liz 24:55 as rx'd 

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Games WOD 12.3

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar

Liz 8 rds + 5 reps

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20120305

For time:
34kg/20kg Back squat, 50 reps 

15 foot Rope climb, 5 ascents 

34/20kg pound Back squat, 40 reps

15 foot Rope climb, 4 ascents
34/20kg pound Back squat, 30 reps
15 foot Rope climb, 3 ascents
34/20kg pound Back squat, 20 reps
15 foot Rope climb, 2 ascents
34/20kg pound Back squat, 10 reps
15 foot Rope climb, 1 ascent

Liz 14:00?

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Project squat

1st day of research makes the first day of project squat: 60 days to get stronger!

Front squat 5x5
55-55-60-60-55kg

Games WOD 12.2

30 snatches @20kg
30 snatches @34kg
30 snatches @45kg
Max reps @54kg
10:00 time limit

Liz 81 reps