ACO Training

5 Rounds

2 Power Cleans - 85% 1 RM

245,255,275,285,285

Sprint 50m @ 95%

rest 3 mins

3 Rounds

3 Muscle Ups

10 Pistols (5 each leg)

15 Double Unders Unbroken

rest 5 mins

3 Rounds

4 HSPU

8 KB Swings 70#

12 Box Jumps 20"

Training

Pic: Me on Push Press during FGB5 @ Bayou City CrossFit!

OHS

6 sets of 5 reps

95, 135, 185, 205, 225, 225

Hang to Overhead

with a strongman bar!

3 sets of 5 reps

135,155.155

Rower

6 sets 20 sec on 100% effort

20 sec rest btwn

Cont. Education

Last weekend I got CrossFit Gymnastic Certified @ CrossFit Central in Austin

Bench

2-2-2-2-2

225,255,265,275,275 New 2RM PR!

Metcon:

AMRAP in 12 mins

5 Ground to OH 185#

7 Ball Slams 25#

9 Push Ups (New Standard)

I completed 5 Full rounds!

Training

OHS

2-2-2-2-2

165,195,225,245 x 1,255 x 1 New PR!!!

AMRAP in 15 mins

5 Deadlift 275#

15 KB Swings 70#

200 M Sprint

RXD I got 5 completed rounds!

Training

Snatch

2-2-2-2-2

135,155,165,175,185 New Pr 200# Hell Yeah!!!!

Muscle Snatch

3-3-3

75,85,95

Snatch Push Press

2-2-2-2-2

165,195,225,245 x 1,255 x 1 New PR!!!

3 Rounds

1 min stations

Rope Climbs

Tire Flips

Sled Pulls 225#

Sledge Hammer on Tire 16# Sledge

Farmer's Carry 55#

Training

Power Clean

3-3-3-3-3

205,225,245,255,265 New PR 3RM!

5 Rounds

5 Front Squat 135#

15 Ball Slams 25#

100m Sandbag Sprint 35#

RXD My time 8:29

Training

Pic: Me setting a New Pr 310# on Front Squat! HEAVY!

Strength

Front Squat

2-2-2-2-2

185,205,225,275,305,310 New Pr!

Press

3-3-3

135,155,165

Metcon:

Amrap in 12 mins

7 KB Swings 70#

7 SDLHP 115#

10 Push Ups (New Standard)

7 Full Rounds and 7 KB Swings