A.
Against a a 5-minute running clock…
70/50 Calories of Rowing
Max Reps of Double Kettlebell Deadlifts (32/24 kg)
Rest 60 seconds, and then. . .
Against a a 5-minute running clock…
60/40 Calories of Assault Bike
Max Reps of Dumbbell Thrusters (50/35 lb DBs)
Rest 60 seconds, and then. . .
Against a a 5-minute running clock…
60 Burpees Over the Erg
Max Reps of Alternating Dumbbell Snatches (50/35 lb DB)
B.
For the following two drills, draw out your ideal jerk footwork and use those marks to ensure perfect footwork. Please click here and watch this video to learn how to draw your footwork
.
Three sets of:
Jerk Balance x 3 reps
Rest as needed
Followed by…
Three sets of:
Tall Jerks x 3 reps
Rest as needed
C.
Six sets of:
Jerk with Pause x 1.1 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive – rest 10 seconds between lifts.)
Rest as needed
Use jerk blocks and build to today’s 2-RM – but be disciplined about the pause.
D.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 4 reps
*Sets 1-3 = @ 70% of 1-RM Back Squat
*Sets 4-5 = @ 75% of 1-RM Back Squat
Programming Note – Lighter session today as we plan on pushing some higher percentages this week. Please resist the tempatation to add extra!
A. 50/24/3
Went a little too hard on #2
C. Up to 165
A. 60 cal row/ 37 reps at 60lb
50 cal run / 18 reps at 40lb thruster
60 Burpees /17 reps at 45lb
B. Done
C. 95/135/155/175/185/205
D. 235/235/235/255/255
A) 50 cl and 30 deadlift
40 cl and 10 thruster
Only Burpees
B-C) skipped
D) done 110 kg
I’m on the road this week For job but i’m Trying to move on the local CrossFit gym
A. 70 cal run and 135 barbell dl for first part. Then burpees over a parallette.
1. 47 deadlifts
2. 33 thrusters
3. Only made it through the 60 burpee.
C. No blocks did 2 reps. Up to 285.
D. 345 for all reps.
A. Subd 800m run for bike
2:50/58
3:39/18
4:23/30
B. Done
C. Up to 100Kg
D. Done. 135/145Kg
Great work dude! You crushed the conditioning today!
A:
3:25/36
??/12
56 burpees
Even though I didn’t finish burpees I felt a lot better during this piece.
B: 45/95/115
45/95/95
C: 135/185/205/225/245/255
D: 280/300
Good to see things are feeling better ?
A) 3:50 & 27 with DBs/ 3:25 & 16/ 4:33 & 6 only had a rower
B) Done
C) 135/165/188/208/218/228 at work and didn’t have blocks
D) 262/262/262/282/282
I will have limited time this week with added responsibilities supporting Vernon! I’ll do what I can but am not expecting any spectacular performances out of myself this week.
A. This would be a good one for me to do and will probably incorporate it tomorrow in place of the programmed WOD. Skipped for now
B. Done up to 85lbs
C. Jerks 95/115/130/140/150/155.
D. Took 90% of my 1RM and then 70% & 75% of that. So, 170 / 185
I know he appreciates that support. Great work still getting your session in.
Looking forward to meeting you in Madison!
A) 25 double dB DL Rx
5 thrusters 30s scaled
7 Db snatches RX
B) done
C) 215 ??
D) 155 and 171 for back squat
Woke up as class went on.
A: 32/22/16
C: Up to 285, felt good
D: Ok fine, 305# and 325#
A) 41/25/7
C) up to 285
Missed the second rep on the first attempt. Did 3 reps on the second to make up.
D) 295/305
A. Box wod of snatches and muscle ups
B. Done
C. 185/205/225/245/265 and 275 for a single (PR) these pause jerks have been paying huge dividends
D. 255/275 felt real weak by this point
Great to see the pause has helped! Congrats on the PR!!
A. Rx
1. 38
2. 16
3. 15
C. 305
D. 285, 305
A. RX (we didn’t have enough KB so I used 55# DB)
DL: 49
Thrusters: 24
Snatches: 0…I messed this up and stopped, thinking the time was up, but I really still had two min to go. I did 47 burpees in the 3 min I did them.
B. Done
C. Up to 150
D. 165/175
You should have redid the last portion of A then ?
A.) 70 cal row took 4:34/15 KB DLs 70#, 50 Cal bike took 4:50/1 DB Thruster 50#, 40 Burpee over rower 4:35/12 DB snatch 50#.
B.) 95# – 115#
C.) Built up to 165# no blocks and keeping the wrist and shoulder within reason
D.) 315#/335#
A. No bike, 70 cal row each time
3:44 / 33
3:45 / 17
3:53 / 19
B. 45
C. Up to 145 no blocks
D. 240 and 255
Fun workout thanks Tino!
Great start to the week!
A) total: 86
☝? was a good one, straight grunt work
56 DL. row: 3:27 (stayed above 1200 cals)
18 DB thrusters w/ 55s (AB: 3:51)
12 Alt Snatches w/ 55 (done with burpees at 4:08 tried to stay with 15 a minute)
Could have pushed the DL and the burpees harder. Had some gas left on the snatches just no time.
B)
45/65/85
65/85/115
C) 295 for a double 315 f second
(Last time: 300 320 1+F)
D) not particularly easy
3×4@315
2×4@340
That extra BW slowing you down on those burpees!? 😛
186.4 pounds baby!
A) 2:44, 61/3:15, 20/60 burpees
B1) 135/155/165
B2) 95
C) 225×2/235×2/240/245 … no blocks had to rerack without rest
D) 275/295
A. 50 cal row then 27 deadlifts @ 70# KB / 24 cal Echo then 11 thrusters @ 25# DB / 50 kneel down push-up burpees then 9 double DB Snatch @ 25#
B. Jerk balance = 55/75/75
Tall jerks = 35/55/65
C. Jerks = 95 across
D. Sets 1-3 done at 115 / 4-5 done at 125
A. 60 DL/22 Thrusters/7 snatches
Surprised that this went well despite not feeling great today (though did feel quite queasy afterwards). Burpees were definitely the worst part, slow.
B. Done
C. Up to 145. Jerks felt good today and maybe should have done more/gone up but this was 6 sets and resisted the urge.
D. These felt unusually heavy. Sets 1-3 at 155, sets 4-5 at 165.
Good job getting this in today even though you weren’t feeling great. Hope you’re feeling better tomorrow ??