In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:
10 Thrusters (95/65 lbs)
10 Box Jumps (24″/20″)
400 Meter Run
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:
10 Thrusters (95/65 lbs)
10 Box Jumps (24″/20″)
400 Meter Run
A. Bryan (1 work:1 rest, thrusters from rack) – 5 rounds + 10 thrusters + 3 box jumps. Christy (5 rounds for time of 10 thrusters 50#, 10 box jumps) – 8:46.
Clean grip pulls 5×2
135/145/155/175/185
Front squat 6×6,4,3,3,4,6
135/150/165/170/135/135 slight discomfort at 170.
Superset
Reverse lunge 3×6 each leg. 95 all sets
Romanian deadlift 3×5. 135 all sets.
Slider ham curls
Amrap 12 min
20 overhead lunges w/ empty bar
15 squats w/ empty bar
10 burpees
Legs were toast. 3 rounds plus 12
9rds + 200m RUN Rx
run on assult airrunner
9rds + 4 reps Rx
I subbed box jumps with 30kg dB deadlifts.
Completed 6 rounds
So I did the every 5 min do a round version, for six rounds in 30 min.
2:37, 2:33, 2:36, 2:35, 2:37, 2:36
I ran up the hill on the last round on sheer will power.
No time for extras today.
nice times!
Thanks. That was definitely in my wheel house. ?
First workout after being on holidays for 18 days. This was a great one to do but HELL was it hard! Rowed 500m instead of ran and it killed me every round. Felt good to do something besides push ups, sit ups and squats (also took my KB and skipping rope).
Did this as OT5M
2:35, 2:45, 2:49, 2:50, 2:54, 3:03
Did not want to get into 3 minutes but last row was tough.
Did with the brother-in-law:
12 rounds complete with:
Subbed barbell for 40lb dbell thrusters, rest was Rx
First, Michele, your notes have been a HUGE help to this newbie garage crossfitter!!! Thank you!
Every 5min for 30min
10 thrusters @65#
10 box jumps 24″
4 outdoor stair flights (1:30-1:45)
2:31, 2:25, 2:24, 2:30, 2:29, 2:19
All thrusters and boxes unbroken. Maybe I should have increased weight on thrusters? Wasn’t easy but didn’t have to break.
We did a snatch balance warm up 5×3 and then My buddy and I did it Rx’d 9 rounds 20 rounds and then 100m run! Just short of the 10 we aimed for!
Didn’t have time for the 30min workout today. So I did a 16:00 EMOM, and tried to attack weaknesses.
M1-8 strict HSPU
M2-10 C2B pullups
M3-10 Shoulder to overhead-(I was in a kneeling pos. so that I didn’t load my ankle, 55# DB’s each hand)
M4-:30 hard on the AirDyne
The last set on the HSPU’s were NASTY! But, I finished! Also, had a 5# PR (150#) on my strict press last week that I forgot to post!
Rx with partner 10 rounds plus thrusters and box jumps
Did murph yesterday legs were hard to get rolling
Murph rocks!
Yea one of my favs
A. Snatch technique work…3rd pull…high hang snatches
B. Step ups at 24″…still can’t jump and limitec running ability but I did 400s still… Modified rest breaks to 2:30, until sets 5 (2:00) and 6 (1:30) so I could finish under 30 mins.
3:18; 3:12; 3:07; 3:20; 3:25; 3:06
Just imagined my training was much faster than me. Felt great!
A. Back squat 6×4 at 285
B.
10 thruster #100
10 Box jump “24/”20
400m/200m run
5/4 rounds for 9 rounds total.
Partner did lower box and half the run to bring his time down to match my 3:00 rounds.
Rx but 1:1 work rest ratio
3:00/2:54/3:15/3:18/3:18/3:21 finished at 28:54
Legs felt like lead
1:1 work/rest
5 rounds total
3’00”
2’57”
3’03”
3’08”
3’20”
5 Rounds. It felt like hell on Earth. Worth it.
Last set did 5+5 on the Thrusters. All 4 sets unbroken.
Used 50kgs for them Thrusters.
My workout today:
1:1 work-rest ratio for 30 minutes:
10 right arm DB thrusters (40#)
10 box jumps (started w/ 24″ then to 20″ after 3 rounds)
15 calorie AB (used my arms today!)
8 rounds
ouch
Did this as a 1:1 work to rest ratio. 6 rounds, 2:30 each round.
Before training I didn’t see @michelevieux:disqus’s post, soooo…
A:
Four sets of Back Squat @80-85% of 1RM:
I did four sets with 85kg x5
B:
I did it alone, so I cutted time to 15mins
Barbell: 30kg
Box: 24″
Score: 3 full rounds