WOD – 9-19-17

Crossfit Elect…

For Cals…
4 Min
3 rounds of DT @ #95
Row for cals remainder of 4 mins
Rest 4 mins
4 Min
2 rounds of DT @ #95
Row for cals remainder of 4 mins
Rest 4 mins
4 Min
1 rounds of DT @ #95
Row for cals remainder of 4 mins

96 cals

Work up to a heavy 3rm of OHS
95,115,135,155,165

1/2 mile sled pull w 1 #45

WOD – 9-18-17

This week will mainly be metcon/cardio type workouts…

Crossfit Elect

Worked up to a heavy 3rep cluster, then…
7 rounds w a partner…
Every 3 minutes each partner does 10 cal on assault bike, 3 clusters at #135

Back Squat
3×10 3 sec pause at the bottom #135

E2MOM
15 cal ski erg

WOD – 9-16-17

Home gym…

“Grace” with kettlebells #35
2:02

Back Squat
4×10 perfect
135, 155, 175, 175

4 Rounds for time…
15 cal row
10 wallball abmat sit ups #20
5 chest to fat bar pullups
1 200m uneven farmers carry with #35 and #53 kettlebells…switch sides at 100m

21:43

Iron Born Open 2017

Results…

Seth Floyd Jr
Weight Class: 105 Kg
Total: 170

Competition Weight: 99.8
Snatch 1: 61
Snatch 2: 65
Snatch 3: 70
Best Snatch: 70
CleanJerk 1: 89
CleanJerk 2: 95
CleanJerk 3: 100
Best CleanJerk: 100

———————————–

Ashby Floyd
Weight Class: 56 Kg
Total: 80

Competition Weight: 55.6
Snatch 1: 31
Snatch 2: 34
Snatch 3: 36
Best Snatch: 36
CleanJerk 1: 37
CleanJerk 2: 40
CleanJerk 3: 44
Best CleanJerk: 44

WOD – 8-8-17

3 weeks out from Iron Born Open…

5×3 OHS w 3 sec pause at the bottom
worked up to 155

Snatch grip deadlift
5×3
worked up to #275

Snatch grip pendlay rows
5×3 stayed at 185

Hip thrusters
5×10
worked up to 205

METCON…
3 rnds of DT w #45 bar
20 burpees
2 rnds of DT w #45 bar
20 burpees
1 rnd of DT w #45 bar
20 burpees

10:51 ( all rounds of DT were unbroken)

WOD – 7-31-17

4 weeks out from Iron Born Open…

Snatch
find 3rm then 3×3
#140 then 3×3@ #135

Back squat
find 3rm then 6×3
#275

KB Lunges
4×10 @ #35

Snatch grip press
find heavy 3rm
stopped at #155 then did #155 x 5

Back extensions
4×10

CARDIO
Assault bike for 10 mins…101 cals

ROM WOD