A.
Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 75%
*Set 4 – 8 reps @ 80%
*Set 5 – 6 reps @ 85%
*Set 6 – 4 reps @ 95%
Rest 2-3 minutes between sets.
B.
For time:
1000 Meter Row
100 Double-Unders
50 Alternating Dumbbell Snatches (50/35 lb DBs)
A. Modified A, but up to 5×305 DL easy and normal grip.
Did some MB leg curls and abs.
B. 7:22 RX, unbroken on DUs.
A. Based off 1RM of 265
145,170,200,210,225,250
B.8:36 RX
Paused du’s once and snatch unbroken
(16 weeks preggo)
Super impressive! Thanks for posting
You kicked my butt! Way to go mama! Is this your first?
Thanks! This will be my second. My daughter just turned 14 months. She will be all of 19 months when #2 arrives, so chasing her is how I will get cardio in. Lol
Busy lady! It’s a hard stage, but so much fun. I have three and my youngest will be three this year. I will miss baby and toddler snuggles, little feet and chubby little arms around my neck. ?
A. Based off estimated 1RM of 405 overhand grip.
Hiat all reps. Last set was awful. Will probably bump down max to focus on form the next time DLs come around.
B. 9:27 RX paced way too much on the row. Tripped up like 6 times on dubs, but did the snatches unbroken so ill take the win. lol
A. Based off estimated 1RM of 400 w/DOG
Hit all reps Up to 1rep at 380, form was off so didn’t try for 4.
B. 9:01 Rx. I was demolished from A, tripped a million times and sluggish through the DB snatches ??♂️
C. Some soccer dribbling and agility drills, games start back up tomorrow night… already dreading waking up Friday with mega soreness!
A. Deadlift as RX DOG (based off 240#) 135×10, 156×10, 180×6, 192×8, 204×6, 228×4 (that is a 4 rep PR!!) B. RX (Goal sub 9:00) – 9:23 1000m Row – 4:16 100 DU – 50/78/100 50 Alt DB snatches @ 35# – UB ***I’m pleased with that row time….especially after the DL and my legs were a bit shaky. Pleased with only having 2 misses on the DU and I so wanted to rest after rep 35 of the snatches…but Libby said the snatches should be like burpees….YOU DON’T STOP…so I didn’t! Didn’t meet my goal today…but tomorrow is another… Read more »
Congrats on the PR! Great work today
PR Star!!
A: Deadlift is going up…
206#
245
280
300
320
356
B: 6:39 RX
(Row in 3:24, DU and Snatches UB)
I like this positive approach much better Chase…outstanding work today…KILLED IT!
Crazy fast B dude, great work!
You found another gear on those snatches
Bruh. Chase, you eating that Mexican beef Canelo eats? If you are, send me some. Crazy fast times. Jesus.
Damn! That is all. ??
Did Monday.
A. Low bar tempo squats 5 set at 32X1: 225, 245, 265, 265, 275 followed by deload sets at 225 and 135
B. 1:1 work rest ratio of 5 rounds: 15 wallball shots, 10 T2B, 5 burpee box jump overs: 1:23, 1:19, 1:28, 2:35, 1:56
Wheels came off in round 4 and 5
Nice work Nathan!
How did the T2B go today?
Just saw this. Unbroken rounds 1,2,3,5. Round 4 was 9/1. Seriously. Fixing my form has been such a win for me in wods with T2B.
A. 150/175/205/220/225/235
B. 8:35 – DUs could’ve gone better…
Anika…KILLIN IT!!!
Amazing numbers on both parts, well done
A. Deadlift up to 435×4
B. 1k row (3:40), 100 double unders (61/39), 50 DB Snatch #50 (slow UB)
7:48
HOLY DEADLIFT JT!!!!
Thanks, I’ve had an entire construction crew spectating my workouts this week as they redo the street. Can’t fail in front of a crowd.
Super strong and fast, you killed it
A. 250/290/340/365/385/430×3 , much easier than last time through the progression
B. 8:12 Rx
DB snatches take me forever being tall on a good day but the 50’s felt HEAVY at the end of this, nice trick making them feel like 70’s
A. DOG Deadlift (3 min rest b/w)
10×245, 10×285, 6×335, 8×355, 6×375, 4×405
… “nerfed” the last set to 90% as I had reached my limit – star gazing after the last two sets
B. As Rx: 7:35
3:40, 72-28, UB
Solid day
Killed it! Nice work
A. Worked off 400#. Scaled a bit here and there as I didn’t want to push too hard and risk re injury. Back felt about 85%. I think I’ll be 100% for the next DL workout.
B. DNF – Rowed in 3:30. Had major issues with the DUs but I finally feel like I’m getting to a point where I don’t have to sub them anymore. Decided to work on DUs some more and nixed the snatches
Glad to hear you are progressing with DU’s…practice practice practice…you got it Dave!
Good morning everybody… A. 211/250/288/308/346(f); did first 3 sets RX, then tried 5/3/1 for the last 3 as the volume makes me sketchy at these weights. did 308 x 5 no problem. got to 346 (90%) and couldn’t move it. last time did this weight for 4 and the entire wod as RX. guess it finally caught up to me. B. 8:12 RX; went 3:39 on row. doubles killed me. had 5 misses up to 36, then went UB to 91. tried going slow on dubs early and that led to the misses. when I sped up, I was good… Read more »
Totally different way to get to 8:12….haha
I was trying no to blow up, but after all the misses, there was no chance of that!
You made it up in the snatches
DB snatches usually take me a long time but I can do 50 @ 50 UB today I bet I broke the snatches 10 times after all the DLs
Still super fast even with the misses. Great work
A. Deadlifts based of 180kg/400# 1RM:
10x100kg 10x115kg 6x135kg 8x145kg 6x155kg 2x170kg/375#
Capped at 2 reps at 95%, but these felt good today!
B. As Rx 8:35
Row 3:35, DU’s couple of trips then noticed I was hitting the Dumbell that was laying behind me, DB snatches kept a smooth pace but 50 reps made for a mental push. Good one!
Happy hump day everyone!
Solid day Steven!!
A. (1RM 315). As rx 10×185# / 10×205 / 6×235 / 8×255 / 6×270 / 4×300
Minor issue with my right hip but felt relatively strong on these today
B. 7:57 Rx
Row: 3:47 / DU 1 miss, done by 5:04 / snatches no rest. My goal was 8:00, had to push harder during the second half of snatches
That was a good one
Way to hit the weights in A. and that B is super speedy!! Smashed it today.
Thank you James
Great work all around, but that B is super fast man, nice!
Thanks Steven!
Nice work esp hitting the final DL reps. Bummed it’s my rest day this week! B looks fun. Nice sub 8.
Thanks J! That B would’ve been a good one for ya
Great job today!
Thanks Chris
(Anika)
So impressive Joey! Awesome job on only missing once on the double unders! That was probably frustrating though when you prob could’ve gone unbroken…
Thank you! It was rep 29… didn’t let it bother me though, right back at it. Can’t let it get to your head it tends to make it worse 🙂
Congrats on meeting you goal Joey! Looks like the DOG DL’s are improving as well…guessing your 1RM is on the incline!
That would be fantastic… we shall find out when the time comes
I met Brent Fikowski last night! Really genuine guy, and represents tall guys well! This morning was time to re-test the snatch-related movements i’ve been working! Warmed up with a snatch complex of 1 snatch deadlift shrug + 1 snatch pull + 1 hang power up to 50kg. A. Power snatch 1 rep every 3 mins for 12 mins 52.5 55 57.5 60kg – dip to catch could be better, but a 5kg PR B. Overhead squat every 3 mins for 18 mins 10 reps at 55% 32.5kg 8 reps at 65% 40 5 reps at 75% 45 3 reps… Read more »
Such improvement James!! Keep it up. That pic is awesome
Awesome!
Taller than Brett !?! – not many Crossfit athletes can claim that.
i thought the same thing!
Elite level tallness!
So cool! He is my husbands favorite because he is as tall as him. Tall guy represent. 🙂 PLUS I’m Canadian! 🙂
He was very pleased when someone in front of me brought a team Canada shirt to sign from the invitational
Warmup: Row 100m starting at 60% pace, rest 30 seconds. Complete 3 more times, increasing to 70-80-90% pace, respectively, each round. Then, 2 sets: 20 plate toe taps, AFAP 10 Wide-stance bent over reach thru’s (https://www.youtube.com/watch?v=HTIvqzYOEbg&index=5&list=PLS5lovy8j9XYHGhsMucumtjAsHCr_XJW5 ) 10 inchworms with 3 sec pause at plank position + opposite arm to leg tap each side Spend 5-7 minutes warming up to your first set of deadlifts Part A: Still working thru this progression. Hopefully you can see the build here. Today we have 4 reps at 95% for your final set. Drive your knees back as you lift the bar from… Read more »