Workout of the Day
A.
Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 3 reps @ 88-92%
B.
Every 2 minutes, for 12 minutes (6 sets), complete:
3-Position Clean (high hang, mid thigh, 2″ below the knee) + Jerk
C.
Three rounds for time of:
12 Pull Ups
12/9 Strict Handstand Push-Ups
6 Overhead Squats
*Bar must be taken from the floor
40-49: 155/115 lbs
50-59:
sHSPU x 6-8 reps to a 2″ riser; 135/95 lbs
60+: sHSPU x 6-8 reps to a 4″ riser; 115/75 lbs
D.
Four sets of:
Banded Push-Ups x Max Reps
Rest as needed
Elevated Ring Rows x 8-10 reps @ 2112
Rest as needed
Weighted GHD Hip Extensions x 6-8 reps @ 2011
Rest as needed
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A. 72.5kg. Failed last rep of 6th rd
B. 70kg, except last rd 80kg
C. 50kg. Have work to do on overhead squats. 12.05
A. 85# all sets
B. 75/85/90/95/100 (2)
C. 5:12 – 8 shspu w/ 2″, 75# ohs
D. No time to do
A. 120 all sets
B. 115/135/135/155/155/160
C. 11:56 – 135# – hspu took the most time
D. Done
Late post:
A. 70# all sets
B. 100# all sets
C. Shoulders/Body was so tired! Couldn’t do sHSPU with 2 abmats and could not do OHS at 65! Had to call it a night.
Kinda beat today…that’s my excuse 🙂
A. 6×3 @ 115#
B. 135# didn’t push it
C. 12ub pu, 8/7/6 hspu to 1 abmat, 6 ohs @ 115#- 9:12
D. out of time
A. Shoulder Press 135lbs 6 X 3. B. Hang Clean + Jerk Complex to 155lb. C. 3RT: 12 PU, 12 HSPU, 12 OHS 45lb bar. I was fine Monday snatching some weight, but shoulders pinched in the OHS-Snatch position, so I just used empty barbell. For some reason though, I was okay on the HSPUs, as I was able to load my back and triceps to protect shoulders. although by round 3 it took me forever to get through them. Was pretty psyched to do 12 strict without breaking in Rd 1 though. D. Done. Banded PUs on low rings.… Read more »
A. 145 all sets
B. 135/145/155 /165/175/185
C. 11:13 – but had to do OHS at 115 – my weakest lift!
D. Done
Now my shoulders are smoked…LOL!
A. 75 / 85 / 85 / 90 / 90 (missed last lift) / 85 (missed last lift)
B. 85 / 95 / 115×4
C. 11:08 (1-ab mat) and 115# OHS
D. green band, GHD Hip Ext with 55# barbell
A) 65/65/65/67/68/70
B) 50/50/50/60/70/80
C) 19:10 @ 60 smoked me
D) TBC at PM
A. 85/85/90×2 f1/85/90/95
B. 85/105/115/125/130/135
C. 6:16 * w/20bl DB press
D. 11,10,9/10×3/8×3 w/25lb plate
A. 130, 130, 130, 125, 125, 125
B. 125, 135, 145, 155, 155, 155 a little on the light side but the cleans were feeling heavy tonight. Jerks felt pretty light, so I guess it balanced out.
C. (50-59) 9:13 6 SHSPU no riser, OHS @ 115. HSPU were no problem, not so strong at OHS.
D. GHD Hip Extensions only, ran out of time.
A. 140,145,145,150,150,150
B. 155,160,165,185,185,190
C. 9:31 Rx (very deceiving on paper)
D. no time
A-Up to 155x3x1 then 165x3x5
B-Up to 195, tough holding on to bar when heavy for 4 consecutive reps.
C-15:20 Whew nice one. 8:20 first two rounds and 7:00 for last round. HSPU last round 3/2/2/1/1/1/1/1 and OHS 2/2/1/1 and 2 misses in between as 155 got very heavy!
D-Out of time, kids calling for dinner.
A) 6×3 @ 75# (challenging but did it, yay!)
B) 83,83,93,93,93,98
C)17:00 Kipped all HSPU (coming down feels like I’m doing negatives); OHS 65#
D) No push-ups; 8 Supine Ring Rows; 8 GHD Hip Ext. with 15# barbell
A. #170
B. 185/205/215/225/235/235
C. 9:31 RX
D. Completed
Starte and ended with some crossover symmetry
A) 85
B) 65, using men’s bar, full squat cleans.
C) 15:21. Tried Kipping but my back wasn’t excited about it so I did these all as strict with a band. OHS at 65, which I feel pretty good about considering my back squat max is only 125 at the moment.
D) done
A. 135/135/135/137/140/140#
B. Up to 175#
C Tabata Wall Balls 72 reps/Tabata side planks alternating
A. all at 88#
B. 85, 95, 105, 105, 115, 120
C. 11:59 with some strict and some slow negatives 105 OHS
D. 5, 6, 5, 6 on push ups / 8 ring rows each round / 8 GHD HE each round with 10# plate
A) 115#x 6
B) 135/145/145/155/155/155 (all Sq Cln)
C) 7:20 subbed DB strict press/ had to OH Sq @135
D) done
A. 115
B. 85/95/105/115/125/135
C. 9:00 95# ohs
D. Done