A.
Three rounds of:
300 Meter Row
60 Double-Unders
20 Barbell Overhead Squats (20/15 kg)
Try to bring your grip in narrower on each set with the goal of getting to the same grip as you would use to jerk. Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
B.
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
Rest one minute, and then…
Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep
For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there. You’ll have lots of opportunities over the upcoming weeks to hit new 1-RMs if and when your body is feeling good, so don’t push when your body isn’t responding to the stimulus.
C.
Every 2 minutes, for 20 minutes (10 sets):
Clean Pull + Hang Clean + Clean + Jerk @ 80% of 1-RM Clean & Jerk
D.
In 15 minutes or less, build to today’s “heavy”…
Back Squat x 1 rep
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 3 reps @ 85% of today’s heavy single
E.
For time:
100 Front Racked Double Kettlebell Walking Lunge Steps (24/16 kg)
*Start the workout by performing 5 burpees, and then perform 5 burpees every minute.
A. Done
B. Up to set 8 : 365 lbs
And failed 385 lb
C. Done
D. Up to 404 lbs and work with 345 for 3 sets
E. I did 50 walking lunges in 5:00 minutes
(With burpees every minutes)
warm up: 15 Minutes Handstand (hold and walk) practice. Managed 9 steps today :))
A. Done (used the heavy rope for the DU)
1 Rd: 5:43
2 Rd: 5:54
3 Rd: 7:29
B. Done
Set 1-5 (45 kg up to 60 kg)
Set 6-10 (up to 70 kg)
C. –
D.-
E.-
Did 30 Sit ups with Ab mat at the end and rolled with the black roll and stretching…
A. Done. About 10 minutes?
B. Up to 275. These did not feel good
C. Skip – did class workout after. Clean pulls and a 7 min amrap. Hand still not 100%
D. Up to 355. These did feel good. 285 for the sets of 3 – was only expecting to build to 335 today and didn’t recalculate
E. 9:46rx this was a bad workout to break in new shoes. RIP in peace to my arches
A done
B done up to 115kg
C done with 87,5kg
D done with max of 130kg
E 8.36min Rx
A. Done
B. 155-225lbs
C.165lbs
D.305lbs
265lbs (85%)
E. 9:47
Welp. I’m sick. No flu or coronavirus or mono tho so I’m wining! Haha
taking a couple days rest, my dr is my friend so I actually listen to her. ?
Be back soon tho!
Hope your day was awesome!
That was coming based in how you were feeling! Look after yourself and get well soon!! ??
A) 7:35
B) 105/115/125/135/145
150/160/170/175/175
C)130/130/130/130/130/135/135/135/135/135
All solid ??
D) 210
3 sets @ 180
E) 5:07 rx
Blowing through those lunges!
Surprised myself haha
Front squat harness rocked, it took all the focus from the front rack and hand placement and put it on chest position, back position and 1RM went up 20lbs…
Awesome! I’ll need to get a hold of one and try it!
a) complete
b) hit all percentages up to 325, failed 9th at 335, completed 9 and 10 at 325.
c) completed at 225
Did not complete d and e due to time constraints during lunch hour.
Solid workout!
Good job getting this in during your lunch!
A. Done
B. 195/215/230/245/260 then 280/295/305/310
C. Started at 250 and failed the clean at set 5, dropped to 225. Figured it was better to hit good lifts then okay lifts or misses at 250.
D. Built to 335 then 285 for 3×3
E. 10:40 Rx
How did you guys do with the qualifiers?
Good! We’ll be competing at the MACC as an RX team ??
Congrats!
Hei Tino,
I’m Nadia, I’m from Verona, Italy.
Actually for the problem of Corona Virus, all gym and box are closed.
Can you take me some home work out?
Thanks for support.
Stay safe Nadia!
Here’s a good resource to work through:
https://crossfiteastriver.com/wp-content/uploads/2019/10/Travel-WODs.pdf
Thank you??
Hi! My gym has a page on Instagram for home and travel workouts
https://instagram.com/oggontheroad?igshid=1r2yjgcx50s9i
Stay safe ??
Thanks ??
A. Done
B. 205-275# then 295#x 2, 315#x3
C. 245#
D.. Up to 335# then 3×3 @285#
E. Done
B1. FS: 160×2, 170×2, 185×2, 200, 210#
B2. FS: 230, 240, 250# (94%), 255(f), 260(f)
C. CP+HC+C+J: 165#x10
D1. BS: Built to 280# (92%), 290(f)
D2. BS: 240#x3x3
E. 8:52 using 35# KBs. My legs ?
???
A. Done got faster as it went on
B. Up to 365
C. 245×5/265×5
D. 275/295/315 x 3
Didn’t work up to a heavy
E. RX 5:52
Hey tino,
I’ve been feeling great with the program, my weights are increasing well , i feel stronger though im not pushing to the limit because im not interested on competing at the moment and i rather focus on being able to train well but lately my knees been hurting a little, i can train though but what would you recommend about this kind of training like today which envolved a lot of squat, mostly FS meaning a lot of knee torque
I would recommend reducing your loading and sticking to more posterior chain work and then lots of lower body single leg work!
A. 10:03
B1. 40/ 44/ 47/ 50/ 54 kg
B2. 57/ 60/ 62/ 64 kg
C. Done with 42 kg @ 80%
D1. 75 kg @ today’s heavy BS
D2. 64 kg @ 85% of today’s heavy BS
E. 9:50 #legs!!! ?
?? You’re fine 🙂
A. Done (8:55)
B. Based on 130kg, up to 125kg
C. 90kg as a warm up set, the 9x95kg and they felt heavy today
D. Up to 145 then 3x3x123kg
E. 9:27 rx
A Done
B 78kg 84kg 91kg 98kg 104kg 110kg 117kg 120kg 123kg 126kg
C Done 85kg
D Done 3×3 119kg
E Done RX 10:45 Legs on fire hahaha
??
A. done
B. Done, feel good today so i did al of the sets.
C. Done.
D. Done
E. 8:44 , Scaled kB weight @20KG, and that really hurt hahaha
??
Hello!!
A) Done
B) Front Box Squats using Front Squats weights and percentages
93 – 100 – 108 – 116 – 124 – 131 – 139 then 3 x 143lb
C) Did Hang Power and Power C&J. 3 x 85lb 3 x 90lb
4 x 95lb ( 73 – 80%)
D) Box Squats. Heavy for today 165lb ( ~ 75% of Box Squat PR)
Then 3 x 3 @ 140lb
E) 9:47 using 12kg KBs focusing on keeping elbows down and knuckles touching with thumbs on sternum. Legs and upper abs ??
Have a great day!
???