The CrossFit Diaries: A Triple Dose

Blanked on adding my Friday workout, so today you get a quick recap on not 1, not 2, but 3 days of exercise! Alright, strap in because there’s a lot to cover kids.



12 minutes to build to a heavy 3 Position Snatch

Workout of the Day:

In 3 minutes:

Row 500m

Max Burpess over the Rower

rest 3 minutes

In 3 minutes:

100 Double Unders

Max Muscle Ups/Chest to Bar Pull Ups

rest 3 minutes

In 3 minutes:

15 Snatch at 135/75 lbs

Max Hand Release Push Ups with remainder

rest 3 minutes

For the snatch I believe I worked up to 185, which was a lot, especially from position 1. Tough to pull/explode that weight up from that spot without any real motion to it. Also, wanted to take it easier on my shoulder given how sore it was, so I didn’t work up super high. For the rest of the WOD it was a long workout, but the rest made a huge difference. I worked through in the posted order, so I got burpees out of the way quickly. The rest went smoothly and was solid. Overall i felt good and had a strong week.



In twelve minutes build to a heavy Clean double

Workout of the Day:

With a partner, split up the however you want:

Row 100 calories

50 Cleans

50 Pull Ups

Airdyne 100 Calories

For the strength/skill I worked up to 275lb on the clean, but only got one. I was close on the second, but just didn’t have it and didn’t want to push too far on it. I need to really work on squatting down more in my catch. I try to power clean everything and I could do a ton more if I developed a better catch in the squat. Can’t complain about the weight, but it would have been nice not to have a failed rep. The WOD was fun to do in partner format. The pull-ups were tough simply because my shoulder is still a little tender (it does feel way better, but still not quite right). My partner, Tom, worked great. Only mess up is that all the taller guys in the class paired up with shorter guys. So the Airdyne, I felt like a circus bear. Other than that we were the 3rd group out of 6 done. Barrett, the animal, did it by himself, which was crazy to watch.

Today (Wednesday):


Take 10 minutes to build to a heavy set of 3 Strict Press then perform one set  of Push Press for max reps at the same weight

Supine Ring Row and Overhead Squat Prep

Workout of the Day:

3 minutes Kettlebell Snatch

2 minutes Overhead Squat

1 min Burpees

2 min Push Press

For the strict press/push press portion I worked up to 205 lb, which was a surprising weight. I think when we did it previously I got to 165 or 175, so to see 30-40 lb in gains was awesome. I got 8 push press reps on that set. It was a fun way to go through those exercises. The ring row and overhead squat prep was good, nothing crazy and just 3 rounds of good skill work. The WOD was a beast and it was awesome. I didn’t expect to do as well as I did. I went 60, 30, 10, 30, 67 for a total of 197 reps. It was a lot and I know I’ll be feeling a lot of it tomorrow, but man it felt good to hammer out a ton of reps.

Overall my shoulder is feeling better, but I think I’m going to hold off on attempting any muscle ups until next week. Looking forward to making up squats on Thursday and seeing what the remainder of the week has in store.

Stay classy.

3 minutes Kettlebell Swing


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