August 16th and 17th ,2013

August 17th

Every 12 minutes for 24 minutes (2 sets) of:
Run 1 Mile (1600 Meters) as quickly as possible.

5:42, 5:55.  

Then did Crossfit Binghamton partner wod from today. My brother and I completed : 

Run 800m.  (400m each)  Performed in relay.
Row 1000m (500m each) Performed in relay.
100 Thrusters - moderate
100 KBS- moderate
100 Box jumps
100 sit-ups
50 Ring Dips (sub push-ups for CoreFit)
50 burpees

27:31. 65# thruster. 70# Russian swings. 28" box. 

August 16th

A.
Four sets of:
Drop Snatch x 1 rep
Rest 1-2 minutes
built to 135. More of a snatch balance at 135.

B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch x 1 rep

Approximate loading % per set: 60, 70, 75-80, 80-85, 85-90, 90+, 90+, 90+

built to 195 split snatch.  Snatch up to 175 then decided to split snatch. missed 205. 

C.
Every 2 minutes, for 16 minutes (8 sets):
Clean & Jerk x 1 rep

Approximate loading % per set: 60, 70, 75-80, 80-85, 85-90, 90+, 90+, 90+

built to 245. missed 245x2 then hit it.  Jerk was a shit show today. Not enough shoulder mobility and t-spine warm-up today. 

D.
Five sets of:
Front Squat x 4-5 reps @ 4111
Rest 3 minutes

230x2,230x1, 210x4. 210x1. Shut it down here. hit 230x4 for 3 sets monday. didn't have it today. rest recover and try to get back on track squatting monday. CNS feels run down.  Might need to skip a bit of squatting or play with more dynamic stuff to give CNS a break now and again.