PERFORMANCE
Warm-Up.
Two sets of:
Row x 250 meters
Kettlebell Kang Squat x 10 reps
Prone PVC Pass-Through x 10 reps
Followed by…
If moving on to cleans, perform
One set of:
“Hunter’s Clean Warm-up”
Clean Grip Romanian Deadlift x 5 reps
Clean Pull x 5 reps
Front Squat x 5 reps
Hang Clean & Push Press x 5
Clean & Push Jerk x 5
Power Clean & Push Jerk x 5
Clean & Jerk x 5
Then…
A.
Take 20-24 minutes to build to today’s 1-RM Clean
B.
“2008 CrossFit Games Finale”
For time:
30 Squat Clean to Overhead (155/105 lbs)
Little one was sleeping so did 30 front squats for time at 155# – 6:45
1RM – 205#
A. 220
B. 10:00
Was coming off a minor daycare crud from the little one, so just squatted heavy
3 sets of 3 85%ish
415/425/435
Some accessory work, nothing crazy, but wanted to smoke the legs.
A. 245# tied recent PR
B. 6:19 Rx
Took a 4 day vacation, wasn’t feeling to strong today and the thought of tightening up a weight belt on this sunburn didn’t sound fun. So I did last Thursdays workout. Which wasn’t very fun either.
Rnd 1) 15 cal row 50 dubs 15 ttb 18 snatches
Rnd 2) 15/50/15 9 snatches (my phone tried to update in the middle of my snatches)
Rnd 3) 15/50/15 15 snatches
Rnd 4) 15/50/15 10 snatches
Rnd 5) 12/50/12 12 snatches
Rnd 6) 15/50/15 8 snatches
Fridays* workout
A. 200# same as last week 94% off of PR from a year ago
B scaled to 135 8:30
last done in 2018 7:30 and 125# a slight decrease in power output. cleans felt amazing on this part!
Last weeks metcon
18 cal row
50 DU
15 T2B mostly 11/4
Snatches done with 44 lb kb: 12, 12, 12, 11, 10
Great work Mike! Great choice in workouts today…in no way do 30 squat cleans to OH sound appealing!
That’s for sure esp after I did 300 air squats yesterday. My legs are sore as it is. That weight and volume are a challenge for me on my best day.
Smart move to change direction on the metcon today.
A. New PR 105% of previous 1RM
B. Rx 4:59
8reps in a row, then 2reps tng every ~20sec
Incredible work Andrea!
A. Clean
55#x3, 65×3, 85×3, 95×2, 105×2, 110×1, 115×1, 120×1, 125×1, 130(f,f)
B. Tried out a few reps and it just wasn’t going well so I nixed it for some accessory work
C. Buy In/Out
3 Min Banded March
then
3 Rounds
20 Alt Kettlebell Goblet Cossack Squats @ 16kg
20 Plank knee to elbow – 10/side
60s Horse Stance Hold (30s 16kg KB in goblet hold/30s unweighted)
60s Hollow Hold
20 Band Pull Aparts – 10 palms up/10 down
then
3 Min Banded March
***I’m sure my hips will thank me tomorrow!
Pushing thru low back injury…
175 1rm (x2)
15:21 total time 4/6/3’s
A.
225 (tied PR)
B. RX’d
7:33 PR (previous PR 8:50)
Started with 6 in a row (no rest but not touch and go) then settled into a pace of 2 reps every ~30 seconds. So hard but very happy with this performance!
Great work Lee! That’s an incredible pr on a tough metcon like that.
Thanks, Mike! Definitely feeling it today.
A. 275#
B. Switched it up
5 RFT
200m assault runner
6 Squat Clean to Overhead (155 lbs)
12 GHD Sit Ups
13:30
A.
95, 115, 135, 145, 165, 185, 195, 215, 225, 245, 255
Clean DL @ 265 (the mind where the clean gets in your head)
B.
8:24 RX
Clusters 1-10
The kind*