Smart Mom

Monday Mar 19 2018


Last week of the 2018 CF Games Open is upon us. It's been a very fun season and I will be sad to see it go but following this week we go into regional prep mode for maybe a few masters athletes! This is when the training gets stupid fun!!
Have a great Monday
1.) 5 rounds of Clean Complex @ approx 70% every 2 minutes 
3 Clean Extension 
2 Clean High Pull
1 Clean
2.) Smart Mom
20 minute AMRAP 
21 Wallballs
15 cal Row
9 Chest to Bar Pull-ups 
Rest 30 sec
*3.) 3 rounds 
10 Free Standing Handstand Push-ups 
10/7 cal Assault Bike
*4.) 10-9-7-6-5-4-3-2-1
Push-ups 
Strict Pull-ups 
*5.) 3 Front Squat every 2 minutes for 5 rounds @ approx 75%
Then 1 Front Squat EMOM for 5 minutes starting @ approx 80% adding load each round working up to session 1RM
*6.) tABata
Flutter Kicks
Hollow Rock
Superman
Russian Twist
Parallette L-sit (scale with hanging l-sit/knee raise)
note: 20 seconds on 10 seconds rest for 8 rounds each movement. 1 minute rest between each movement 
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18.4 :58 rx weight 0 hspu
Bunch of extra credit.
55# clean. 4 rounds 8# WB
Chest to bar with red band
5 rounds, 125# cleans
90# cleans
2 rds reg PU. 205# complex
4 rds Pullups and 16# WB
#125 Cleans
Clean Complex 155#
135# complex, 5+12WB 16#&PU’s
4 + 11 wall balls
130# complex (lite). Back is starting to play ball.
5 rds + 14 cals
#3 extra credit
🤷🏻‍♀️ WB modifications
PC complex 115
4 + 5 c2bs rx
4+3cal. rx
85# clean complex
175/5+8c2b
Redid 18.4 after wod, 1 of 9 hspu
18.4 ~ 21 reps :55 RX
Clean complex @ 85#
Complex: 185
5 + 10 wb’s
175# Clean complex
1/2 C2B, 10#WB. 85# clean complex
5 + 8/15cal RX except purple pullup band
18.4 redo still no hspu but got 2 in practice
18.4 115 rx (7:45)
4 rds, 155 complex
18.4 Redo - 127. +37 reps
18.4 redo 90–7:27 Rx
4 better!!! (Diane PR @8:50) Crossfit 239, Fort Meyers
6 rounds. Fun crew tonight!
Front squats @ 140# for first part, ended @ 165#; clean complex @ 115#
3+12 wallballs🤦🏼‍♀️
Cleans 110#, push-ups/strict pull-ups, FS 155# then up to 190
Hamstring Rehab
3 mins rotation bike and LAX ball THEN Smart Mom subbing 21 cals on bike for WB
6 rounds complete with 27 sec left.
135# Clean Complex. Did everything I could to try and beat Grant. Esp after he kicked my wall ball. Don’t poke the bear :)
7 + 21 wb
Complex @ 205#
85-105 complex. 4 rds + 16 wallballs. 12# wb. Red band c2b.
(Using a 25# wallball) 7 rounds + 21 wallballs
All movements UB / 1.) Clean + JERK complex @ 210# / *5.) fronts squat triples @ 250# then EMOM5 singles @ 255, 260, 265, 270, & 275#
5+12 wbs (14#)
75# clns. Good to move after a 6 week hiatus
135 complex. 65-70% effort today 🙃
65-70# Complex
4R + 21+10 Cals (#10 WB, 1st R - ∅C2B); P.E.C & M|WOD knee therapy post.
4 rounds + 15 cals 125# cleans
6 + 6 WB
130# clean complex
185#
4 rds w 2:30 left, 6#WB, ring rows
55# clean complex