emom 10: even 9 hng pwr cln 165, odd: 15 hr push-up

01/30/16, cfrv, 1115 -
R1,2,3,4 all good
r5, 6,2,1 on cln

21-18-15-12-9-6-3 Row (cal), over the rower burpees

1/30/2016, cfrv, 1115 - 14:09

In 3 min: 2rds of 10/10, 12/12, etc. time extends

01/05/16, cfrv, 2100 - 117
Thrusters and Box Jump
10,10,10,10
12,12,12,12
14,14,1

11.1 CrossFit Open amrap 10, 30 du, 15 pwr sntch 75

10 min AMRAP of:

30 Double-unders
15 Power snatch 75#

01/04/15, cfaw, 1630 - 290 reps
6 + 20 double unders

01/11/15, CFRV, 1300 - 264 reps (5+39)

02/28/14, CFRV, 1500 - 300 (PR)
6 rounds +30 double unders

Goal, to be in top 60 in Nor Cal in 2011 - 336
7.46 rounds. 7 rounds + 21 double unders

***02/07/14, cfrv, 0600 - 214 ( 4 rounds + 34) only 7 minutes***
-20%

12/11/12, CFRV, 0700 - 263 reps (5rds+38 reps)

*1/2/12, CFRV, 1000 - 237*
5 rounds + 12 snatch
completed out of order, dang it, how to compare

3/27/11, CFV - 262
5 rounds + 30 double unders + 7

Death by 3 hng pwr cln

***01/04/15, cfaw, 1630 - 3,6,9,12,15,18 = 63 reps
trading off with jeff farmer
***11.1/14.1, t2b, mu

emom 10: 1 mu

**01/04/15, cfaw, 1430 - 10 reps
next time - go 15 min or go 1-2-1-2-1-2-1-2-1-2 = 15 reps

Death by 3 Toes to Bar

*01/04/15, cfaw, 1630 - 3,6,9,12,15,11 = 56 reps (PR)
*11.1/14.1

Goal
3,6,9,12,15,12,9 = 79 reps

**01/26/14, CFRV, 1500 - 55 reps
3,6, 9,12, 13, rest, 12
*13.3, **c&j

emom 10: c2b

goal: 6 unbroken x 10
then, 7 unbroken x 10

***01/03/16, cfrv, 1345 -
8
8
8
7,1
7,1
5,1,1,1
4,1,1,1,1
4,2,1,1
4,1,1,1,1
4,1,1,1,1
*sntach mu
** jerk
*** power clean

emom 10: 3 power clean

**01/03/15, cfrv, 1345 -
@225: 3,2,2,2,3,1,2,2,2,2 = 21 reps
next time: 2-2-3-2-2-3-2-2-3-2=23 ewpa
next time: 2-3-2-3-2-3-2-3-2-3=25 reps
or
15 min emom with 2 reps
*sntch and mu
**jerks

amrap 8: 3/6/... pwr sntch 115, mu

01/03/16, cfrv, 1345 - 28 reps
muscle-ups were bad, horrible workout

Jerk 3-3-3-3-3

Jerk 3-3-3-3-3

*01/03/16, cfrv, 1345 - 5x3@165 technique work
3x115, 3x135, 185, 185, 205, 225, then 5x3@165
*snatch and mu
performance off today :-(

Goal:
3x145, 3x175 | 5x3x205
or
warm-up: 155, 175 | work: 3x185, 3x195, 3x205, 3x215, 3x225

11/9/15, cfrv, 1200 - wrmup: 155, 175, wrk: 195, 205, 215x2, 215, 220

Goal:
5x95, 5x135, 5x185, 3x205 | 5x3x215
or
5x95, 5x135, 5x165, 5x185 | 3x195, 3x205, 3x215, 3x225, 3x235

09/02/15, CFRV, 1200 - 3x225 (PR)
5x95, 5x155 | 3x205, 3x215, 2x225, 3x225, 2x225

01/17/12, CFRV, 1500 -
45x8, 95x5, 135x3, 165x3, 185x3, 205x3, 215x3, 225x2

09/06/10, Wine Country CrossFit, 0830 - 3x185, 3x195, 3x205, 3x215(m)

09/01/10, CFV, 0800 - 3@150, 3@170, 5@195