A.
Take 15-20 minutes to build to today’s 3-RM Front Squat
B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+
C.
Complete as many rounds and reps as possible in 10 minutes of:
10/7 Calorie Assault Bike
12 Alternating Dumbbell Snatches (50/35 lbs)
10/7 Calorie Assault Bike
12 Pull-Ups
Rest 5 minutes, and then…
D.
Complete as many rounds and reps as possible in 10 mintues of:
12/9 Calorie Row
12 Dumbbell Thrusters (50/35 lbs)
12/9 Calorie Row
12 Burpees Over the Erg
E.
Three sets of:
Weighted Stationary Dips x 10-12 reps @ 20X1
(place the weights on a dip belt behind you so that the plates rest against your butt – it will help you focus on more triceps engagement)
Rest 30 seconds
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Rest 60 seconds
Banded Overhead Triceps Extensions x 30 reps @ 20X0
Rest 30 seconds
Supine GHD Hold x 45 seconds
Rest 30 seconds
a) 105kg;
b) 60 up to 102kg (missed 105kg);
c) 3 rounds + 32reps;
d) 2 rounds + 24reps;
e) done.
A. 265#
B. 135/155/165/177/188/200/212/225/230/235#
C. 3+20 Rx
D. 2+5 Rx
E. WSD 35# plate
A) 130 kg (good Form today ?)
B) 125kg stopped at 90%
C) 5 rounds, 2 + 36
D)0/70kg/redband/0
A. Up to 315, which is 10lb under 1RM
B. Up to 320 which is 5lb PR, super easy!
C. 4+32 RX
D. 3 RX
A: 70kg
B: up to 65kg
C: 4+19
D: 3+12
E: done
A – 110kg then fail 120kg 🙁
B – 63/73/80/83/90/93/100/103/105 fail
C – 5R + 22
D – 4R + 18
A. 3RM Front squat: 120kg PR
B. Split Jerk: built up to 110kg
C. Row 3 rounds + 32reps
D. 3 rounds + 12 reps
A. #225×3
B. 95,115,135,155,175,185,205,205,205,225
C. 4 rds. + 5 cal assault bike
*Sub- 24 push ups instead of pull ups (teres major still strained)
A. (156 kg) 345 pounds (3RM)
B. 165-175-185-195-205-215-225- 230-245-265 pounds
C. 3 Rounds + 11
D. 2 + 16
E. Done
A
120 kg 3rm – pr
B
Up to 110 jerk (100%)
C
With rower 11 pu to finish 4 rounds
D
2+29
A.) My 1RM was 200# I just did 210# X3
B.) 1RM is 180#
55% 100
75%135
90%165
I failed 7th + 10th rep at 170+180# but added an extra round at the end and got 180#
C.)sub 7 cal b/c no AB. I got 4 rounds + 7 cal. I went unbroken which is great.
D.) Oh God, I was dead. I got 2 rounds + 7 cal but on the second round of 9 cal.
E.)
3X:
12 body weight dips
8 slow rows @ 80#
OH extensions x30
Hold x45sec
A. Up to 215 then 225×1
B. Up to 175. I really need 911 jerk assistance…
C. 5+6 I TIED ANNIE BRUNNER ON A BIKE WORKOUT EVERYONE
D. Then I died, but it was worth it, 3+5
E. Done, light
Ps people who skipped this are annoying
A. Up to 205 (which is apparently a new 3RM according to BTWB)
B. Up to 185. Jerks felt good tonight!
Due to equipment limitations workout was modified to the following per Ricky:
C. AMRAP 10
12/9 AB cal
12 DB Snatch
12/9 AB Cal
12 burpees
3+9
D. AMRAP 10
200m run
12 WB (30/20)
200m run
12 KBS
3+0
E. Did it this AM
A. Up to 205, failed 210
B. 125/140/150/160/175185/195/205/210/220(5lb PR)
C/D. Ricky changed my workout to the following:
27 cal AB
27 burpees
27 Wallballs (14#)
27 burpees
27 ttb
27 burpees
27 cal AB
Done in 14:04
HAPPY BIRTHDAY TO ME ?
E. Done this morning.
Happy Birthday Sydnee!
Thank you Tino!!
A. 275
B. 205 worked on form and bar path
C. Skipped due to time
D. Done minus GHD hold
A. Conservative w/ a bum right knee #215
B. #210 power
C. 5+6
D. 2+33
E. Done
A.) built up to 305lb. (beat my old 2RM by 10lb. Old 2RM was 295lb. Feeling stronger now since I made that switch to non-dairy ad dropped weight. Must be all the “drugs” us Crossfitters take.. or at least according to social media. haha)
B.) 150lb/ 180lb/ 190lb/ 205lb/ 220lb/ 235lb/ 245lb/ 260lb(95%)/ 265lb(96%)/ 275(current Pr) missed it twice.
C.) 3 + 31 (9cals in 2nd row)
D.) 2 + 24 (finished DB Thrusters as time expired)
Was all the growth hormone in cows milk not working for you?! ??
I guess not! My body decided to reject them all at once. Haha
A) up to 295, felt pretty good, played it conservative
B) 280 (95%) felt great, but then missed 295 (100%) and a PR attempt at 300
C) 4+22
D) 3
E) tomorrow
Jessie!! Where have you been dude?! Great work today!
Tino!!!! Hahahha, thanks brother! I took a week and a half off for a little family trip, and have been a little inconsistent last few weeks. Plenty of excuses, I’ll spare you tho. I’m back at it, healthy, and trying to get back to my days of fitness glory?
Also Disqus bug has kept me from posting all my workouts…so I’ve been doing more than what I’ve posted.
A) 330
B) 285, missed 300 three times but it felt strong going up. Left arm kept buckling.
C/D) same as JV below. Makeshift worm team practice. All you need is 4 sandbags, a tarp, and some bands
E) dips w/35lb KB – 10/12/11
Rows w/155/160/165lbs
A. Up to 330, happy with this after only getting 325×2 last week.
B. Up to 300, missed 310 twice. Heaviest I’ve gone in a while and it felt good.
C/D. Skipped and did some team practice for Granite Games with a makeshift worm we built with sand bags and a tarp. Fun times.
D. Done, 35# for dips, 155/160/165 for rows.
Haha, talk about being resourceful!