Wednesday - Track work at Arcadia High

Warmup - Jog 400m, 20 squats, 10 walking lunges

100m sprints - Anne & Pablo
1 - A 18.45 P 18.09
2 - A 19 P 18.45
3 - A 18.45 P 18.30
4 - P 18.55
5 - P 19.55

Anne called it quits at #3. I'm done at 5.

Monday - Backsquat test

6 pm at TCA

Warmup - Row 200m, 10 wall squats

1 - 135 lbs
2 - 225
3 - 275
4 - 315
5 - 335 - fail

10 dips (negatives)
10 dead hang pullups
10 kipping pullups
5 hanging knees to elbows

Monday Olift - Snatch PR

Warm up
100 m row
5 burpees
X 4

Snatch
1 - 95 lbs
2 - 135
3 - 155
4 - 165
5 - 175 - NEW PR
6 - 185 - Missed 3 times

Friday

Power Snatch 70% (115) 2x4
Power Clean & Push Jerk 70% (165) 2x4

Mini WOD - For time
500m row
15 box jumps
400m row
10 box jumps
300m row
5 box jumps

6:45 

Felt great to workout today. Felt pretty strong and stamina was ok, all things considered.

-- Sent from my Palm Prē

Friday Olift

5 pm

Snatch Balance 70% (145) x2x3
Missed 2 on second set, but made them up

Power Snatch 80% (135) 1x3

Power Clean & Jerk 80% (185) 1x3

Ran out of time for mini WOD

Tuesday

Olift team practice - 8 pm

Muscle snatch heavy single + 2 overhead squat

95
115

Snatch 80% 1x3 (135)

Clean and Jerk 80% 1x3 (185)

WOD for time
20 - 15 - 10
Push ball & kipping pullup
7:17

Saturday Strength Class at Northwest CrossFit

11 am

Deadlift 3x5
1 - 140 KG
2 - 150
3 - 160
4 - 165
5 - 170

WOD
10-8-6-4-2
110 lb Snatch and Pistols for time

DNF - Low back was hurting from last set of deadlifts