Primary Weightlifting Session
A.
Every 2 minutes, for 24 minutes (12 sets):
Snatch
*Sets 1-3 = 3 reps @ 60% from high hang
*Sets 4-6 = 2 reps @ 70% from mid-thigh
*Sets 7-9 = 1 rep @ 80% from the floor
*Sets 10-12 = 1 rep @ 90% from the floor
B.
Every 2 minutes, for 24 minutes (12 sets):
Clean & Jerk
*Sets 1-3 = 3 reps @ 60%
*Sets 4-6 = 2 reps @ 70-75%
*Sets 7-9 = 1 rep @ 80-85%
*Sets 10-12 = 1 rep @ 90%
C.
Take 15-20 minutes to build to today’s 1-RM Back Squat
D.
Every 2 minutes, for 16 minutes (8 sets):
Back Squat x 2-3 reps @ 90%
Primary Conditioning Session
A.
Five sets for times of:
Row 500 Meters
10 Thrusters (175/115 lbs)
5 x (Muscle-Up + 5 Ring Dips)
Rest 3 minutes
Go hard on these intervals! You have a 3 minute rest period to recover, so you should be trying to push the intensity to post the fastest possible times for each set.
B.
Five sets of:
20-Foot Handstand Walk
5 Strict Handstand Push-Ups
10-Foot Lateral Handstand Walk Against Wall
5 Strict Handstand Push-Ups
Rest 2-3 minutes
Primary Weightlifting Session A.Snatch *Sets 1-3 = 3 reps @ 60% from high hang: 55 kg *Sets 4-6 = 2 reps @ 70% from mid-thigh: 65 kg *Sets 7-9 = 1 rep @ 80% from the floor: 72.5 kg *Sets 10-12 = 1 rep @ 90% from the floor: Scaled down to 75 kg B. Every 2 minutes, for 24 minutes (12 sets): Clean & Jerk *Sets 1-3 = 3 reps @ 60%: 65 kg *Sets 4-6 = 2 reps @ 70-75%: 80 kg: *Sets 7-9 = 1 rep @ 80-85%: 90 kg *Sets 10-12 = 1 rep @ 90%:… Read more »
Snatch *Sets 1-3 = 3 reps @ 60% from high hang 66kg *Sets 4-6 = 2 reps @ 70% from mid-thigh 77kg *Sets 7-9 = 1 rep @ 80% from the floor 88kg *Sets 10-12 = 1 rep @ 90% from the floor 100kg Clean & Jerk *Sets 1-3 = 3 reps @ 60% 82.5kg *Sets 4-6 = 2 reps @ 70-75% 100/102.5/105kg *Sets 7-9 = 1 rep @ 80-85% 110/114/117kg *Sets 10-12 = 1 rep @ 90% 122/124/126kg C. Take 15-20 minutes to build to today’s 1-RM Back Squat – 186kg 1kg PR good lifting day A. Five sets… Read more »
Morning:
Snatches 80/95/105/115 (tried the second last one at 120, but failed so went back to 115)
C+J 100/120/140/150 last couple not pretty, but made all lifts
Afternoon
Back squat 245 (10# PR!)
Then sets of 2 at 220
Started rowing/thruster/MU wod with 105# and just 1 set of MU+5 dips, 5:26 rd 1, failed MUs rds 2 and 3, then tried to switch to 5 strict C2B chinups+30 dips…weirdly, every clock I tried was running out of battery, or got reset…finally just did some weighted C2B chinups and pause ring dips to finish up
Wodapalooza workouts
A. 165 in 3:49…. didn’t enjoy this at all.. I hate putting weight on my back.
B. 252
C. Today’s back squats.. did 240#
D. Some accessory work
Did the snatches and clean and jerks this morning but it all felt like garbage so I called it a day. Body and mind were not in it today!
Rest up ready to finish the week well tomorrow!
Session two
Wodapalooza 255 reps deadlift tips from tino overhead work from julien and hunter telling us not to wuss out on double unders all really paid off in this wod haha
What did you get for bear complex ? 225?
I went conservative and did 216. Might try 220+ before the deadline haha
Haha great work!!
Session 1:
A. High hang 111lbs
Hang 130,135,155×3
Floor snatch 160-170
B. Just cleans
140×3
165,175×2
185,195,200
210×3
C. 350lbs back squat 15lb PR
D. Just did light conditioning on skill
3 RDS
5 TTB
10 Burp
25 DU
4:38
* did all Wodapaloza stuff already
Congrats on the squat PR Dude that’s awesome!
Five sets for times of:
Row 500 Meters
10 Thrusters (175/115 lbs)
5 x (Muscle-Up + 5 Ring Dips)
Rest 3 minutes
Did too many squats the last two days so subbed push press at 115 instead. Never done that many ring dips in one day…pretty sure. I will wear arm guards next time. All PP UB
5:25, 5:55, 6:34, (then my arms started to go), 7:23, 8:18
I hit a drop off like that on the same round !
Primary conditioning:
Row/thruster/MU wod:
4:38-4:53-4:51-5:54(eesh)-5:14 all RX. Thrusters were heavy huh?
Didn’t do HSPU wod but did some sets of HSPU.
Weight lifting
Done, up to 95% 230
C&j done at perscribed weights
Felt heavy
Back squats up to 385
Not a pr by any means
Emom done at perscribed weight
Conditioning
Scaled in order to stay fast
Turned it into a 25 min emom cause I was short on time
E5mom25m
500 m row
10 thrusters 135
4mu + 4 ring dips
Times
127, 108, 106, 107, 101
Handstand skill work done
Crap wrong times
327, 308, 306, 307, 301
Weightlifting Session
A. 120/125/135
140/147/155
160/167/172
172/175/175
B. 145/155/165
167/177/187
192/200/207
212/215/215
C. 355 PR 🙂
D. Skipped, no time
Conditioning Session
A. Only did four sets, been dealing with some shoulder inflammation the last week and both the thrusters and dips were really bothering it the last two sets. Boo!
4:21
5:02
6:40
7:16
B. Skipped, letting my shoulder rest
Might rest tomorrow and do the WZA qualifiers Sunday. Thinking I should have maybe taken more than a few days off after Granite Games because my body still isn’t feeling right.
Sounds like a good idea. Like we have mentioned before. Athletes don’t realise how much competition takes out of you both physically and mentally. It’s important to let it recover fully before you start hitting it hard again!
Could only do one session due to an event at the gym later which is fine, tomorrow will be a good day of work. Sad I didn’t PR today on my back squat but feeling more consistent with strength and lifts! Heavy snatch gives me problems on Fridays. A. Every 2 minutes, for 24 minutes (12 sets): Snatch *Sets 1-3 = 3 reps @ 60% from high hang 80 *Sets 4-6 = 2 reps @ 70% from mid-thigh 90 *Sets 7-9 = 1 rep @ 80% from the floor 105 *Sets 10-12 = 1 rep @ 90% from the floor… Read more »
Lifts are way more consistent that’s much more important than any PR!
Came in mobilized and picked up a barbell and felt horrible so did some assault bike intervals. Massage this afternoon back at it tomorrow.
I think yesterdays moving of all the new equipment in our new location screwed me. My body can’t handle manual labour, it’s not prepared for the unknowable, just Crossfit 🙂
My strength and fitness magically disappears when I leave the gym. I don’t do manual labor or move boxes. hahahahah
Primary Weightlifting Session A. Snatch 3 reps @ 60% from high hang: 45-45kg (only two sets) 2 reps @ 70% from mid-thigh: 52,5kg-52,5kg (only two sets) 1 rep @ 80% from the floor: 60kg-62,5kg-65kg 1 rep @ 90% from the floor: 67,5kg-70kg-72,5kg(fail) went a little higher than 90% today! B. Clean & Jerk: completed less sets than I was supposed to and mostly singles today, built up to 90%: 52,5kgx3reps – 60kg – 65kg – 70kg – 75kg – 77,5kg Primary Conditioning Session A. Only 3 sets for me today and performed pushpresses instead of thrusters: 6:09 / 6:14 /… Read more »
Pm session Condish
A. Scaled..thrusters swapped for 10 bar facing burpees …back is too tight. .muscle ups with 3 ring dips
5.42/ 5.45/ 7.11 (missed 3 muscle ups and got grumpy ?) /5.46/ 5.35
Lost intensity a bit because the muscle ups took so much time…not comfortable enough to do those sets connected yet.
B. Done
Primary strength: had about an hour to do everything again so….
Snatches: just did 3 singles at 80% and 3 at 90% so 225 and 245. Missed 245 twice. Shoulders were tight
Worked up to CJ singles. 3×315
Didn’t work up to a backsquat max. Just worked up to 385 and did EMOM till failure 2 backsquats. Did 5 setsk
Nice work dude! Good to see you hitting those top and numbers when feeling tired. Looks like your doing a good job of adjusting accordingly based on feel.
A&B: Stayed light on lifting to focus on form/speed.
C. Hit a back squat PR st 240#!! Been doing all my squat percentages at 225# as well do this is good for me.
D. Did sets of 2 at 215/205#
Did my own light conditioning cause of team comp on Sunday.
Great work Shely!!
A.Snatch
*Sets 1-3 = 3 reps 105,
*Sets 4-6 = 2 reps 125
*Sets 7-9 = 1 rep 140, 145, 150
*Sets 10-12 = 1 rep 150, 155, 160f 160f, I think 155 is the most I have put up since surgery though.
Didn’t 1RM my backsquat, that wouldn’t be smart yet.
Every 2 minutes, for 16 minutes (8 sets):
Back Squat x 2-3 reps @ 90%- went off theoretical 240lbs, so did 215 for 2’s. This is the most I have successfully backsquatted so I am happy with that =)
Wise decision. No maxing until that knee is 100%!
The good news is that I hit that 6RM bear complex at 76% of my 1RM C&J yesterday =) the 215 backsquats felt heavy but it was actually my core and upper back that seemed weaker than my legs… Because they haven’t really been taxed in that way in the past couple months either. Someday I will have a good looking and feeling squat again!
Great work!
Hey team! I know a number of you will be performing the Wodapalooza qualifiers in the hope of competing in January. First pieces of advice are to be safe, stay healthy and have fun. For those of you who regard this as one of your “main events”, just like the Open, then you will need to prioritize the qualifiers similarly to that of the Open workouts. This will mean that whatever is released on the Wednesday should be performed on the day that will allow you to give your full effort. For many this will be on the Friday. The… Read more »
You would do the overhead squats at 155 even though the standard is 135? 🙂
haha oooops
Session one
A. Did first 9 sets and kept it power to work on finishing my pull
B. Did first 6 sets
Wodapalooza bear complex: 216 (68% clean and jerk) shoulders are completely gone