Every 10 minutes, for 40 minutes (4 sets) for times:
Run 400 Meters
15 Burpee Box Jump-Overs (24″/20″)
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
Run 400 Meters
Every 10 minutes, for 40 minutes (4 sets) for times:
Run 400 Meters
15 Burpee Box Jump-Overs (24″/20″)
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
Run 400 Meters
A. Bryan (35#) – 6:51, 7:23, 7:49, 7:40.
Rx weight. Approx: 6/7/7/9 min.
Anika:
7:30, 7:30, 8:00, 8:00 (our setup adds about 30s per 400m)
Luke:
Been getting too many reps in at the office. Back at it Thursday.
Went to a Nike training today at another affiliate, where we got free shoes and a workout.
With a partner:
Row 2k
60 Wall Balls
60 Push-ups
10x 200m sprints
Share the load evenly.
I think I killed my partner…..he doesn’t do CrossFit
I bet that was entertaining.
Day behind.
High hang snatch.
55/55/60/60/65/65
Hang snatch
70/75/80/80
Snatch
85/90/95.
That progression is so good for dialing in on the form. My lower back is finally starting to feel comfortable with squat snatches. I am starting to think it might be time to push that 1RM.
6 min emom x 3
Row 500. 1:51/1:53/2:09. I got a side ache the size of Jay’s left bicep on the last round.
30 kb swings w/ 53lb
15 HSPU. 9,6/7,6,3/5,5,5
Every 10 min x40
Run 400m (treadmill)
15 burpee box jumps
10 left arm db snatch @60lb
10 right arm G2OH @24kg
Run 400m
6:49, 6:51, 7:07, 7:11
Nice work, Chad.
Evening session: A) EMOM 10′: 3 power snatch + 2 overhead squat + 1 snatch balance 40 kgs. Focused on form all through the movements, I gotta work on the starting position and improving on the first pull, also the explosion of the snatch balance for a good low catch; wanted to do this moving lightweight but a good volume of reps, that’s why I went for a EMOM instead of the usual OT2M. B) Gymnastics session: 15 mins of hellish rope climb practice. I was very fatigued on this and it was a good opportunity to see how I… Read more »
Jorge you’re a stud! You kill it everyday.
Good idea: doing the workout
Bad idea: doing the workout half and hour after eating 1.5 burritos
A. Rx: 7:25, 6:45, 7:06, 7:02
B. 6 min plank hold; tabata hollow rock holds and Superman
bad idea seems like a understatement
Haha. Those are the consequences of having little kids. They don’t often eat all their food 🙂
Rx’d: 6:20, 6:35, 6:45, 6:40. Lungs were hurting at the end of that one!
5:00/5:06/4:56/4:56
Goal for me was sprint the runs and hold on was finish runs in about 1:05
Those times are unreal Colton.
darn, that’s friggin fast! awesome job colton
That is flying!
A. Rx’d 5:51/5:50/5:51/5:51. It took everything I had to hold that pace. The breaks were nice though!
Holy smokes, Trion. You set the bar way up there today.
Thanks Ryan. This gave me flashbacks to my college track days. Fun times
Great work!
Subed the 400m run with 500m rows.
7:31/ 7:34/ 7:23/ 7:12
I started to find my groove towards the end but, c’mon! Do y’all have to be so fast?! Geesh lol.
No space for running in today’s gym, jumped in with a friend and did his programme. Will do something similar to today in tomorrow’s session.
A. Back squat
8s 70 80
5s 90 100
3s 110 110
Emom 15
Min 1 20m oh single arm oh walking lunge 16kg right
Min 2 15 v ups
Min 3 20m oh single arm oh walking lunge left
Min 4 15 Burpees
Min 5 Rest
August 30,2017, did this outside at local high school track with everything set up steps apart. Best time was 7:14 and worst was 8:47, 1:33 diff. with 35# DB snatches.
Today I aimed for consistency:
7:32/7:39/8:01/8:04, 0:32 diff. Alt.DB snatches 35# all UB and Burpees were proper movements
Nice job Jay!
Couple years behind: TODAY A. High Hang Snatch @ 50-65%: 65/70/75/80/80/80 x 2 reps Hang Snatch @ 65-80%: 80/85/90/95 x 1 rep Snatch @ 80%: 105/105/105 x 1 rep B. 3 sets for time: — Row 500 Meters — 30 KB Swings (28 kg) —15 Strict HSPU Time: 4’10″/4’12″/4’02” YESTERDAY Fran: 4’08” (PR) — second time doing it. First rodeo was a couple months back at 4’48.” First and third rounds went unbroken, but it was that second round that KILLED me. Couldn’t catch my breath and so I had to break it up (10/5) on the thrusters and pull-ups.… Read more »
dude you’ll go sub 4 in no time on Fran, nice work all around
Only had 15 min….
subbed 200 su for 400m still cannot run outside too cold and icy
all done within time with around 3min30 to 1m:30 left
Subbed 400m Ski-Erg for the runs because of heavy rains outside. I think I’d rather do the runs next time, ouch!
6:41 / 7:03 / 7:06 / 7:04
I can imagine the ski erg was a tough sub, more pulling to go along with the DB snatches
Spending too much time on the rower and assault bike! Gotta get back into running shape. Lol Times should have been faster!
7:03
7:10
7:16
6:58
Took a few rounds to knock off the cobwebs:
Rx 7:01/6:57/6:33/6:10
Anybody else get tight Achilles during this?
Once you got moving, you took off!!! Good stuff, man!
Thanks, clearly I didn’t warm up properly.
Hey, at least you can say that for it! Because you could tell as the times got progressively better to a stellar final round!
My hips were tired in the last round.
Nice work!
I was just trying to keep up lol