A.
Every 3 minutes, for 15 minutes (5 sets):
2 Cleans + 2 Front Squats + 2 Jerks
(perform a clean, drop the bar, perform another clean, followed by 2 front squats & 2 jerks)
*Sets 1-3 = 1 rep @ 70% of 1-RM Clean & Jerk
*Sets 4-5 = 1 rep @ 75% of 1-RM Clean & Jerk
When the running clock reaches 15:00…
B.
Every 2 minutes, for 6 minutes (3 sets):
Clean & Jerk x 1 rep @ 85% of 1-RM Clean & Jerk
C.
Every 2 minutes, for 14 minutes (7 sets):
Front Squat
*Sets 1-3 = 3 reps @ 70%
*Sets 4-5 = 3 reps @ 75%
*Sets 6-7 = 2 reps @ 80%
D.
Every minute, on the minute, for 16 minutes (8 sets):
Odd Minutes – 4 Power Cleans + 10 Back Squats (165/115 lbs)
Even Minutes – 20 Double-Unders + 10 Chest-to-Bar Pull-Ups
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A. 60, 60, 62
67, 67 kg
B. 75, 75, 75 kg
C. 90, 90, 90
95, 95
100 (1+fail), 97 kg
D. no time
a) 70 and 75kg;
b) 85kg;
c) 80, 87 and 92kh;
d) 3 PC + 7 BS @60kg; 20 DU + 7 C2B.
A. Sets 1-3 @ 85kg
Sets 4-5 @ 90kg
B. 102,5kg
C. Done
D. Started with 60kg and 20 du’s+10c2b
Had to Drop down to 6 c2b about midway through
A. 175 185
B. 205 210 205
C. 210 225 240
D. Scaled to
Odd min — 4 power cleans @135 + 7 back squat @155 (from rack)
Even min — 20 DU + 7 CTB
Great workout thanks!
Wrong day
Big time character building day for me.
A) done
B) up to 279 all in my head
Break for Stats since I started to late today
C) had to really fight to stay on this
5@297
3@335
1@379
5×4@360
D) 12 bbJ @ 30in
1: 4:08 (thrusters 14/6) (PU UB)
2: 3:49 (all UB)
3: 4:30 bonked (thrusters 15/5) (PU UB)
Nothing left, do not feel like myself
A. 77/82 kg
B. 94kg
C. 90/97/104kg
skipped D felt really weak maybe one rest day after a two-day-comp is not enough for me
A. 135/145
B. 165
C. 165/175/185
D. Unbroken minus a couple dub slips. Squat minute was tough. Performed cleans, set on blocks, then back racked vs going overhead with it.
Granite Games practice this Saturday… bummer because this looks fun!
A: 90-90-90-100-100
B: 110-110-110
C:100-105-110
D: Capped at minute 10. Rested to minute 12 and did the last two rnds.
A. 85/85/85/95/95Kg
B. All at 105Kg
C. 110/120/130Kg
D. Done Rx.
A.215-235
B.245-265
C.255/275/305
D. Done subs strict c2b chin ups and double kb power clean and step ups same reps collar bones and shoulders feel weird
A. 140/150 – these were fun!
B. 170
C. 165/175/185
D. Scaled to 95lbs and did pull-ups instead of C2B but was able to hang on for allllllllll the reps!!! If it was one more round though I would have been toast – big mental win getting through the last 3-4 minutes without cutting reps!
Fun day!
A. 205/215/215/230/230
B. 245/260/260
C. 260/260/260/280/280/300/300
D. Done, subbed front rack lunge steps for back squat, and 5 strict c2b. This got sweaty, but finished and that’s the big win.
Competition done! Overall, went awesome and everything felt Great!!
Finished 10/26, Co-Ed team of 4 and 2 of my teammates’ first comp. they also did this thing where they combined male teams, female teams, and Co Ed teams into one big division and that was sucky.
But—- awesome day!! And your awesome programming FTW- I felt great!
Thanks so much!
Good job on the comp!!!!! Woot woot!!!
Thanks so much!! They’re always so fun!
A. 135#/145 B. 165# C. 185#/195/210 D. EMOM: Kept rep numbers the same, but dropped the weight to 95# and scaled to 10 pull-ups instead of C2B. This was much a better approach than scaling the rep #s and keeping the movement/weight the same! I think I made much more progress towards muscle endurance, capacity and active recovery–which are weaknesses, whereas overall “strength” is basically okay. Everything was unbroken and my times ranged from 32-38s (is that too much rest? it didn’t feel like it…) Let me know if I am off the mark on these scales! Happy Saturday, guys!… Read more »
This was perfect scaling! Great work Erienne!
Great idea for the scaling – I did the same and really enjoyed it! I think this was better for me than just cutting reps!
Yeah! It was such huge mental win for me, too!
A.) 1RM c+j is 185#
130+140# for the clean+ FS+J
B.) C+J 85% 160#
C.) Front squat PR is 200#
70% 140#
75% 150#
80% 160#
D.) EMOM
Odd- 4 power cleans + 10 back squats 85#
Even- 20 DU + 6 C2B
the back squats were hard but I think I scaled too much because I had like 20 sec rest every round but I was afraid to add more because normally with EMOM I die out after 3 rounds.
Also today I wasn’t feeling it. Everything felt heavy. Glad I still tried. A little upset with my gymnastic skills and now I see I need to work on that.
Its perfectly normal to have ups and downs. Whats important is that your putting in the work and seeing the overall progress!
A. 115,120,125,130,135
B. 140,145,150
C. Skipped
D. Done with 105# and only 6 backsquats. All c2b unbroken
How old are you? I’m constantly comparing my results with yours because your ahead of me and I think I can try to beat you. ?
She’s one of our young studs at Invictus!
23
Oh wow I thought you were like in your early teens because the picture. Sorry. But that explains why since I’m 18 and a 23 year old is a bit more developed. Anyways I’m still coming after your times everyday. ? I’m a competitor. #competeeveryday
A. Set 1-3: 125
Set 4-5: 135
B. 140/145/150
C. Skipped
D. Done. Did 10 power cleans for first min (no squats for hip). Second min was fine till the 6th and 7th round where I dropped 5 C2B, but made all the rest. DU all UB.
In Kendall Square CrossFit Boston MA
A. 135, 155, 185, 185, 185
C. 225, 225, 245, 225x 4
Karlily Castro Workout
3 Rounds
5 ring mu
Handstand walk purple to purple
10 box jump 30”
T2- 4:27 //2:00pm to 3:00pm// run 5 miles around Harvard and MIT
AM this morning in Marriot Cambridge
5 rounds
10 snatch lift off 135 then 185 for 3 last three rounds
10 strict pull ups
Is that close to Invictus Boston?
Yea, we biked over and it was closed. It looked like a great gym!
A)
1-3) 225
4-5) 240
B) up to 287
C) this was pretty easy (350 for 1rm)
243 (3×3)
263 (2×3)
278 (2×2)
D)
4 rounds okay
5-6 rounds just getting by
7-8 rounds missing some reps on squats…
Smoke check!
You’re fine