A.
Every 90 seconds, for 4:30 (3 sets):
Hip Power Snatch
x 2 reps
Followed by…
Every 90 seconds, for 4:30 (3 sets):
Push Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets.
B.
Every 2 minutes, for 14 minutes (7 sets):
Snatch x 2 reps @ 80-83%
C.
Every 90 seconds, for 15 minutes (10 sets):
Clean & Jerk x 1 rep @ 80%
D.
Back Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 7 reps @ 75%
*Set 8 – 7 reps @ 75%
*Set 9 – 7 reps @ 75%
*Set 10 – 7 reps @ 75%
Rest exactly 2 minutes between sets.
F.
For time:
5/3 Legless Rope Climbs or 30 Towel Pull-Ups
200-Foot Handstand Walk
5/3 Legless Rope Climbs or 30 Towel Pull-Ups
Compare to August 14, 2020 when you performed regular rope climbs for a few more reps.
Handstand Walk alternatives:
For every 50-Foot of Handstand Walk:
30 nose to wall or back to wall or freestanding shoulder taps or 5 Wall Walks
B. 165-170#
D. 7s @ 125kg
A.
Hip Power Snatch 45/55/65 lbs
Push Press in Split Jerk 65/85/95
B. 55 lbs
C. 85
D. Felt crunchy so went lighter
85/110/125/120/125/135/110/110/110/110
E. 10m59s
D. Up to 315 for double, singles at 325, 335
4×7@275
38@205 for my birthday
E. 13:58 with towel pullups and 2min hs hold
A. 40/50/60Kg
50Kg across all
B. 75Kg across all
C. 100Kg
D. 115/143/162/152/162/172/143/143/143/143Kg
E. Did for completion. Sub’d C2B and scaled to 100’. Shoulders and elbows needed a rest.
I completely forgot to log Wed but I trained. This week has been crazy with remote teaching. But all good!
A) done up to 85 both
B) 120/120/120/125/125/125/125 these felt light
C) 155 felt good here too
D) 155/195/220/210/220/235/195/195/195/ 195. Felt pretty good! Happy with this
E) 6:08 Rx
Thanks so much Tino! Hope your friday was great!!
You guys going to be back in class soon?
We don’t have a date set to start bringing kids back in yet so I think it will be a while.
Then when that starts it will be in groups and I’ll teach in person AND remotely
A. 75/95/115 & 95/115/135
B. All @165
C. 205 (8/10)
D. 205/ 255/ 285/ 285/ 285/ 285/ 255×4
E. 8:56 RX
A) 75/95/115 for both
B) 165×4, 170×3
C) 215 across
D) 230/285/325/305/325/345/285×4
E) 7:52 RX, 3 mins faster than last time pushed the HSW a bit more today
Friday’s during this cycle are the best
All the ?️♀️ And ?♂️
A) 65/75/80
66/75/85
B) 110/110/110/115/115/115/115
C) 135 for all sets
D)135/160/185/175/185/195/160/160/160/160
All no belt
E) no time class started
A.
Hip Power Snatch 65/70/75kg
Push Press in Split Jerk Position 55/60/65kg
B. Snatch 80/80/82,5/82,5/85/85/87,5kg
C. Clean & Jerk 100kg
D.Back Squat
*Set 1 – 90kg
*Set 2 – 112,5
*Set 3 – 127,5
*Set 4 – 120
*Set 5 – 127,5
*Set 6 – 135
*Set 7 – 112,5
*Set 8 – 112,5
*Set 9 – 112,5
*Set 10 –112,5
F. For time: 6:15 100 Foot
A) A1: 40/50/60/65 kg(mistake i did 4 sets)
A2. 60/70/75 kg
B) All done at 72 kg, based on my max lift prior to Covid-19. Havent reached post Covid-19, but went easy
C) All done at 85kg (Smooth!)
D) 80/100/110/104/110/117/100/100/100/100.
Last 4 sets were tough, but went smooth this week as Well!
E) 13:52. August 14: 16:12, so quite an improvement!
Wow! Just a bit Kasper! Great work!! Love seeing so much progress
A: built to 75#
B: 115#
C: 155#
D: based off 275#
E: scaled but finished!
Nice work getting through Part E!
A. 40-60kg
B. 80kg
C. 92.5kg
D. Done based on 162.5kg
F. 5:17 (not sure if our ropes are standard height so i did 6 reps)
Good session!
Kind of worried about tomorrows intervals though since I managed to pull something in my upper back and it’s making it hard to take deep breaths 🙁
A. 50, 55, 60# hip power snatch … push press in split jerk position @ 55, 65, 70#
B. snatch x 2 @ 65#
C. clean and jerk @ 105# x 10 sets
D. Back squat percentages based on 200# 1RM
E. Will do this later with pull-up and wall walk modifications
Have fun with the skill work later!
A. Every 90 seconds, for 4:30 (3 sets): Hip Power Snatch x 2 reps Followed by… Every 90 seconds, for 4:30 (3 sets): Push Press in Split Jerk Position x 5 reps Build over the course of the 3 sets. B. Every 2 minutes, for 14 minutes (7 sets): Snatch x 2 reps @ 80-83% 52,5 kg done for time 15 snatch @50 kg 5’46” C. Every 90 seconds, for 15 minutes (10 sets): Clean & Jerk x 1 rep @ 80% 70 kg D. done instead every minute for 9 minutes alt: 10 doule unders 3 squat snatch 30 40 50 kg… Read more »
Bike race??
Crossfit race! 🙂
A. 95/115/135
135/155/175
B. 205×3/215×4
C. 270
D. 7 @ 295 x
E. Skipped not doing rope climbs today and had a meeting anyway
Lifting felt nice today stayed slightly lighter on squats knee still a little achy but feeling better
Good to see your knee is feeling better. Solid work!
Hello!
A) 55/60/65lb
A2: 65/70/75lb
B) Skipped
C) 93lb
D) 103 – 133 – 153 – 143 – 153 – 163. 4 x 7 x 133lb Kept 10lb lighter for today.
D) Scaled to
3 Regular RC
120 Back to Wall Shoulder Taps
3 Regular RC
August 14th – 10:25
Today – 6:48
Have a great day! ?
Wooohooo that’s a massive improvement!!!!! Great work Sabrina!!
A1. 25/28/ 30 kg
A2. 25/ 28/ 30 kg
B. 35 kg (83%)
C. 42 kg (80%)
D. 42/ 53/ 60/ 56/ 60/ 63/ 53/ 53/ 53/ 53 kg
E. Did the same version as last time:
7 Rope Climbs (15′)
100-Foot Handstand Walk
7 Rope Climbs (15′)
August 14: 8:28
Today: 7:30
Awesome improvement Catherine!!
Crossover symmetry + hip/ankle mobility.
A. ✓✓✓ – ✓✓✓
B. 80% 7×2
C. 80% 10×1 (all split jerks)
D. Set 1-6 ✓ Set 7 x5. Havent had much chance to do these heavier volume squats over the last few weeks so called it quits after bailing on rep 6 of the first set of 7. Cant really be upset though, sets of 5/3/2/1 all felt great.
Great work! All your hard work is paying off!!
A 95 115 135
65 75 85
B. 210 across
C. 260 across
D. 280 350 395 375 395 420 350-4×7 these were cash money today??
E. Done as
1min ski
2 min hs hold on wall
1 min ski
Solid day of lifting!
A. Done
30/40/50kg
40/50/60kg
B.60kg
C.77kg
D.72/90/102/95/102/110/90kg*4
C.10:58
3 legless rope climbs
200 foot hw
3 legless rope climbs
last time I passed 100, and this 200 it was easy for me, but the rope is difficult
Awesome to see all your gymnastics work paying off! ???♂️
followed your advice to stand for 1 minute in a handstand, it helps