Chi Chi

Tuesday Dec 4 2018


1.) Every 1:30 for 6 Rounds
3 Clean & Jerk (Singles)@ 70% 1RM
2.) 10 Min AMRAP
5 Box Jumps 36/30" (no more than 80% of your max from yesterday) 
3 Push Press 155/105 (from the ground)
1 Strict Muscle Up
*3.) 5 rounds
10 Bent Over Row, Supinated Grip 95/65lb
10 Single Leg Deadlift, (10 each leg) 95/65lb
*4.) 5 Min on the clock:
45 Seconds Intense Row/15 Seconds Light Row
*5.) Overhead Squat
10-8-6-4-2
Add Load Each Round
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7+3 PP (strict ring pu& dip on low rings)
110# C&J. Bent over rows & one legged DL✅ Ohs^125#
8 rds + 1 strict pull up
1 banded strict pull up + 1 banded ring dip instead of MU 80# C&J
10 + 4 BJ; banded MU from rig rings 65# PP
75# C&J
9 + 1 BJ. 75# PP. 24”+45# plate
Stirct pull-up from dead hang through 3 rds then jump up to strict pull up. 2banded dips/rd. 85# C&J
6+2 PP 24" Box #75 PP Pullup- Ring Row
C&J @115#
9 Rds. Scaled to 1 strict C2B and 1 strict ring dip.
225# C&J
12+5 ghds(subbed ghd for box jumps); 195c&j
5mins Row :45 fast Row :15 steady Half way OHS up to 155
16 rounds
5-155#PP, 3 box jumps, 1 strict pull-up per round
9 rounds
25” soft box jump, 95#PP, false grip high ring strict pull to chest + strict ring dip. PCJ@90#
7 or 8 rds + 1 box jump, lost count (24” box, 95# PP, red band strict PU and ring dip)
95# C&J
C/J: 185
6+2 box jumps
20” box 65# PP 65# C&J
8 + 1 box jump (was corrected on my pp so did 3 extra 😝) rx box, 65 pp, band ring mu
75 lb clean and jerks 4.5 mi run earlier in day and 3.5 mi run after CrossFit
8 rds and 1 bj. 155#, 30" bj, ring row and dip
170# c&j
11+5 Box Jumps
205lb C&J
7 + 3pp
Mods: 24”, 90#, strict ring row & dip // 85# c&j // OHS ec ^95# // 100# OHS PR 👊🏼
10 + 1 box jump - banded strict MU (for the record, still very hard)
115# c&j
7 rounds (all strict MU besides 2nd round, failed and moved on)
C&J 125#, Front squats 10 down to 2 up to 205#, bent over rows and single leg DL, row EC
6 rds RX - except for a few box jumps at the beginning where I thought it was 30 but it was really 24 🤦🏽‍♀️
110# c&j / Bent over Row & Single DL EC
LIFETIME PR BACKSQUAT. 275# 🎉🎉
5 or 6 rds. Lost count. 🤷🏼‍♀️ 125# CJ.
165# c&j
Don't remember but I moved!
95#cln &jerk. 7 rnds, 24"box,65#pp, strct pu,red band ring dip.
Studied for Calculus 2 - Exam 3 / Chi Chi complete on 12/5/18 with 10 rounds & 3 push press
8 + 3 PP, 135 C&J
Clock beeped as I was pressing out of that last MU. Banded on high rings.
75# push jerk, 7 rounds plus 5 box jump. 24inch box, 75# pushpress Strict pull-up and ring dip
8 Rs*** ***12" BJ(!!)×8/#26 SA KB PP)5 SA FG RR ---> Cln&Jk: #32 SA KB + 15 AMSU (+30 add'l). 60 min Kickr bike class (15 mi)
7 rounds + 3 PP. scaled PP to 115#
135# C&J
6 + 3 pp Rx
155# c&j’s