Crossfit Workout # 3

3 rounds of:

[18" Box jumps x 25
5 muscle ups]


NOTES:
-Didn't time it. Should have.
-Box jumps were broken into sets of 10 at first, then sets of 5.
Used the bench as a box.

Pistols, Snatches & HIT

[Pistols w/ 24kg x 3 x 4
3 minutes rest]

[32kg KB Snatch x 6 x 2 sets + 2sets x 6 reps High Pulls*
3 minutes]

Floor Press w/ 2x24kg KB x 13
Muscle Up x 3 + 2N
Floor Press w/ 2x24kg KB x 1F
Muscle Up x 3N
Max Push-ups x 7
Romanian Deadlift (straps clean grip) w/ 100kg x 10
Iron Cross w/ 5kg (2 sec hold) x 6

NOTES:
*: My calluses were acting up. Gotta keep those trimmed down.

Pistols, Snatches & HIT

[Pistols w/24kg x 2 x 3
3 minutes rest]

32kg snatch x 6 (L&R)*

HIT:
Front Squat w/ 50kg x 6 (heels elevated)
Front Squat w/ 70kg x 5
Back Squat w/ 90kg x 3
Calf Raise w/ BW + 10kg x 12 (L&R)**
Floor Press w/ 2x24kg x 12
BW Muscle Up x 3
Floor Press w/ 2x24kg x 3
BW Muscle Up x 3
Romanian deadlift w/ 100kg x 15 (used straps)

NOTES:
*: The snatches were quite hard after those pistols, that explains the relatively low snatch max
**: Calf raises were too easy, will add twice the weight next time
- Used straps on the Romanian deadlifts because my grip was already pretty tired from the snatches.
- I'm planning on combining this workout with my an olympic lifting day (as my 2nd workout) and a higher volume, lower rest (3rd workout) day which will be based upon the above template of pistols followed by snatches. This way I get to fill in my 3 workouts a week with all kinds of different set/rep ranges and - a plus - I get to investigate the claims of Arthur Jones. (less is more)

Good Mornings Week 8 Pt I

GM w/ 50kg x 9
GM w/ 70kg x 5

[GM w/ 86kg x 5 x 3*
Floor Press w/ 2x24kg x 12,8,6
2 minutes rest]

[KB Snatches w/ 32kg x 5 x 3 (repsxsets)**
2 minutes rest]

Max Muscle Ups (3 minutes rest between attempts)***:
5 reps
rest
4 reps

-----------------------------------------------------
1.5 hours LATER, after reading some old tactical strength challenge scores:

Pistols w/ 24kg x 3 reps (L&R) (PR)

NOTES:
*: This movement is starting to get overdone, progress is stalling. I'm going to
have to change it up. (See comment below)
**: 32kg KB Snatches went well, will be integrating those in my routine soon. They will replace the Good Mornings nicely.
***: I had already accumulated some upper body fatigue due to the floor presses. I reckon that I could have made 7-8 reps if well rested.
-The pistols were a spur of the moment kind of thing. I'm glad to see I have made
progress in this movement without specific practice for it. I will, however, be integrating these into my routine in my quest to finally conquer those Josh Everett tactical strength challenge scores...