A.
Three sets of:
Weighted Pull-Ups x 2-3 reps
Rest 60 seconds
Strict Pull-Ups x 8-10 reps
Rest 2 minutes
B.
Every 90 seconds for 12 minutes (8 sets):
Back Squat x 2 reps @ 85%
Then. . .
One set of:
Back Squat x 8 reps @ 70%
C.
35-49:
For time:
50 Box Jumps (24/20″)
25 Toes-to-Bar
50 Wallball Shots (20/14 lb.)
25 Ring Dips
50 Wallball Shots (20/14 lb.)
25 Toes-to-Bar
50 Box Jumps (24/20″)
50-59:
For time:
40 Box Jumps (24/20″)
20 Toes-to-Bar
40 Wallball Shots (20/14 lb.)
20 Ring Dips
40 Wallball Shots (20/14 lb.)
20 Toes-to-Bar
40 Box Jumps (24/20″)
60+:
For time:
40 Box Jumps/Step-Overs (24/20″)
20 Toes-to-Bar
40 Wallball Shots (14/10 lb.)
20 Stationary Dips
40 Wallball Shots (14/10 lb.)
20 Toes-to-Bar
40 Box Jumps/Step-Overs (24/20″)
Optional Session (Best performed 3-4 hours before/after session 1)
Two sets for max weight of:
100-Foot Overhead Yoke Carry
Rest 2-3 minutes
Two sets for max weight of:
75-Foot Reverse Sled Drags
Rest 2-3 minutes
Two sets for max weight of:
75-Foot Harnessed Sled Pulls
Rest 5 minutes
Every minute, on the minute, for as long as possible…
120-Foot Sled Sprints
Your first sprint should take 10-12 seconds. The workout is over when you cannot finish your sprint in under 15 seconds.
A) 3x: 20lbs weighted, 10x strict
B) 8 x 2 @ 267.5; 1 x 8 @ 225lbs.
*Inside of right knee has been aggrivated lately when coming up out of squat. Knee sleeve helps, but still there.
C) ran out of time
July 1st
A. Done
B1. Squats x 2 -kept at 80% (112kg), last 2 sets felt hard on the final reps
B2. Squats x 8 (84kg)pushed out well, felt smooth
C. 18:56 – was struggling on the C2B but all else went better than I thought
Did CrossFit Symmetry for 15min for M&A
A) Weight PUs x 3 reps with 44lbs KB hanging from Belt. 10-10-9 Strict PUs
B) Done at 300lbsx2 and 240×8
C) 14:38 as prescribed
D) 5-4-4-3-2 Strict HSPU work
A) 3s. WP/SP : used 25lbscx3, SP : 8rps
B).BS: used 205 lbsx 2rps ( had to drop from last week.. I don’t have a box squat max I used
BS max and I think it was too much
C) Rx’d 16:03
had to miss out on the Optional -out of time 🙁
A. Done 30# for 3 and 8 strict
B. 220;180
C. Running late for work. Put 17 min cap. Did all but last 48 box jumps.
A. 15lb. plate between legs – 3 reps per set
10 strict – 8 strict – 6 + 2 strict
B. 8 sets of 2 reps at 213lb.
1 set of 8 reps at 175lb.
C. 13:34 – subbed push-ups for stationary dips
Did a combo of yesterday and today. If I was a fortune teller I would see and epsom salt bath and extensive use of the compex in my near future and sore legs for a couple of day Did the MU work from yesterday. EMOM 2s UB with the exception of the 6th rd and that was only a single. A lot better than last week. 8×2 Back Squat @ #285 1×8 BS @ #235 5×6 Front Squats @ #230 Today’s Chipper- 15:47- My left shoulder right at the AC joint and delt did not like those dips. Had to… Read more »
Today I did class with my hubby. Partner, waterfall style: 3 rounds of: 10 burpee box jump overs 24″ 15 pull ups 15 cals assault bike Rest 3 mins 4 rounds of: 7 burpees over the erg 14 wall balls 14# 17 cals rower rest 3 mins 3 rounds of: 10 burpees over the bar 15 DL 155# 200 m run I went first, so no rest until I started catching my hubby during the second part. LOL. Wallballs unb, DLs in 8/7 – had thought to do those unb, but by the time I got there I was pretty… Read more »
A. 24lg for 3 reps and sets of 10’strict
B. 160kg 8×2 and 140kg x8
C. Subbed a similar pairs WOD at the box.
Additional: sled work completed with 80kg. No yoke available but would have skipped anyway due to shoulder.
A. 53# kb
B. 350/290
C. (35-49)
15:09. Did step down to be safe.
A. Weighted 20# vest. Also butterfly pull up practice.
B. 285/235
C. (35-49) 15:38
Have a great weekend!
A)30#/35/40 x3 and x8
B1)245#(8)
B2)205#
C)Skipped as we are going on a family hike in Alabama to hopefully find a waterfall we can go swimming.
How fun!
I live in Alabama. You should try Noccalula Falls in Gadsden.
Yes. Thank you for the suggestion. That one is on our list. We live less than. 10 miles from the boarder on I20. We ended up going to Teaha today and found a nice little waterfall we could swim and jump off a cliff from 15′. Fun afternoon.
38/5’8/178
A1 35×3/45×3/50×3
A2 10/10/10
B1 315×2 x 8 sets
B2 260×8
C 12:35
A. 3@25#&10/10/6-3-1
B. 290&240
C. 19:30
A. 10/15/20kg x3 +8/8/6
B. 90kg x2. Then 80kg x6
C.21:25