A.
Every 3 minutes, for 15 minutes (5 sets):
Snatch x 1.1.1
(rest 5-7 seconds between singles)
B.
Two sets for max reps/calories of:
3 Minutes of Assault Bike
Rest 60 seconds
3 Minutes of Single-Arm Kettlebell Clean & Jerk (24/16 kg – switch arms every 10 reps)
Rest 60 seconds
3 Minutes of Rowing
Rest 60 seconds
A. 75kg (165lbs) no misses. A few came close though….
B. Just did rowing and KBs
40 reps
55 calories
40 reps
59 calories
Modified for healing ankle.
A. Hang Power Clean 5×1.1.1
Ankle mobility isn’t good enough to pull cleans from ground yet. All sets 155. Wasn’t very heavy but was favoring bad ankle on catch so left it there so I don’t tweak something else in the meantime.
B.
Airdyne – 37, 33 cals
DB Snatch 55# (switch sides after 10) – 40, 34
Row – 43, 45 cals
232 Reps? Brain is too tired to do math.
Happy with my effort today.
A. 115/125/135/145/155. Felt okay
B. No AD so subbed DU for lack of better idea
DU: 130/110
KB C&J 53: 30/22
Row: 38/39
Rx from a 1RM of 100
A: 65/70/75/80/85
Mobility at the bottom felt really good. Almost good enough to make me consider pushing that 1RM up. We shall see.
No AB so I ran 600m
Run/44/720
Run/45/730
Forgot to look at calories on the row. Oops
Had a tiny twinge in my shoulder early on so I didn’t push much.
A. All squat snatch 65/70/75/80/85
First time in years I can chill at the bottom and not force to get it. Now to build weight
B.
Run 600m/ 400 ( first 200 was puppy trot as she demanded to come with)
KB C+J 16kg 32/34
Row 46/46c
Row felt like crap
Second round 1 min 19 c… then I tanked ugh
Ideas on maintaining?? Whatever I’m doing is wrong… clearly the answer is row more, suck less ?
A: 95, 105, 115, 115, 125
Legs are cooked from Monday and Tuesday! Took this one lighter and worked technique, mostly grip transition at the top of the movement.
B: 50cal/20 reps/60cal, 42/20/51
C: 3 sets of: 20 bird dogs, 20 mason twists, 20 cross-body crunches
Killer WOD today!
forgot to update this morning
Snatch (most of them power) 95, 115, 125, 135, 145
B Done with 55# db first round was 16 per arm and second was 15 per arm
The rest where mix of different conditionning exercises, burpee, single under, and some kind of rowing movement with a TRX
Short on time today did
5 rounds
15 cals AB
15 goblet squats #53
1:15/1:07/:47/:55/:53
Nice way to squeez something in. Crazy fast man
I love me some goblet squats!
A. Bench press 5×5 (225,225,235,245,245)
B. Open 12.1: 7mAMRAP of Burpees (111)
C. Tris/bis
A. Snatch triple OT3M at 155# for 5 sets, then PC up to 260.
B.
AB: 51/46
KB c&p: 30/ 35
Row: 56/60
Death
Nice work!
You described it perfectly. Well done
That last 60 on the row has to hurt – great work.
I could see the light at the end of the tunnel so I just kept pulling.
I’m convinced by that C
A. Snatch up to 125
I think my technique keeps improving and I’m noticeably stronger in the overhead position.
B. I rowed both 3 min pieces since I don’t have an AB. Does anyone have a rogue echo bike? Thoughts on it if you do?
Row (6 damper): 56, 54
C&J: 32, 34
Row (9-10 damper): 63, 59
C. 50 reverse sit-ups
40 Russian twists 30 lb kb
Wow that’s a lot of rowing, great work man nice numbers
Thanks bro. This was another tough workout in a week full of them. I’m exhausted now 🙂
I approve this statement, good work
A. Hang squat cleans 1.1.1
BB, 45#, 55, 65, 75
*** focus on the transition from hang to HIGH hang and keeping my knuckles facing down…it really made the bar fly up.
B. Run on treadmil / 27# kb c&j / row
724m / 40 / 41c
772m / 44 / 38c
*** right arm didn’t like the 16kg kb and would not have been able to go UB….so scalled to 27#.
Another great day!
Killed it
Omg…totally losing my mind. ..I did SNATCHES in A…not cleans…must be time for bed!
Haha great work!
A. Did power snatch today. 95/105/115/125/135 (87% 1RM) Felt solid in the catch which I’m happy about. Big focus on punching up.
B. (Short for brutal) Rx’d 262 reps
AB 42/37
Kb C&J 37/31. Definitely not as comfortable on my non-dominate hand
Row 59/56
Great consistency through it all.
Thanks man. It was a killer
Yeah 18 minutes of relentless work, great job today.
Did all snatches at 70kg which was well within my self, wasent feeling great so just getting them moving was enough
No rower so did burpees instead
Assault bike – 60 cal + 60 cal
KB C+J – 40 + 40
Burpees – 36 + 34
Buck Furpees
Man you killed it today, burpees ?
Thank mate, didn’t feel like it though
Did Power Snatch today as I get back into it, but it felt good. Still don’t have full range of motion or the ability to explode off of the leg, but the strength off of the floor was there.
A. 95/95/105/115/125
B. Don’t have AB, so did rower 4 times; 55Kcal each time, 36/34 – 50 lbs. KB, that got heavy quick.
That’s a lot of rower. Glad you’re getting some snatch work in instead of avoiding it.
Anika:
A. 65-75-85-95-105(Failed on last rep!)
B. Don’t have an AB, rode the spin bike for the 3 mins, no idea on calories:-)
KB Clean & Jerk: 40/42
Whoops, did rowing for meters: 732/734
A. Snatches up to 70kg/155lbs
These felt solid today! I stuck to a bit lower weight than I could’ve done because I’m taking a couple of weeks of really focussing on pulling under and catching as low as possible. 70kg is my threshold weight so worked up to that with consistent technique. That last set was hard enough though!
B. AB: 51cal/43cal
Kbell Cleans: 68/56reps
Row: 59cal/53cal
Ok, can we now quit the long conditioning parties for a while? Pretty please?
Great job, Steven! That technique work will pay off for sure! P.S. Don’t you love Wednesday conditioning days?!
Love/Hate Relationship 😉
Solid work dude!
Solid work, that is impressive still on the cleans.
It’s ok Steven…we all say things we don’t really mean during and after the WOD!
A) Not time constraint, build to heavy hang squat clean. In kgs: 60, 70, 80, 85, 90 (PR). Failed 95 kgs twice, I didn’t realise at them moment that those 90 kgs were a new PR but I feel like I should have been able to lift those 95, it was super close. B) AMRAP 8′ 3 Hang Squat Clean 42.5 kgs 3 Toes to Bar 6 Hang Squat Clean 42.5 kgs 6 Toes to Bar 9 Hang Squat Clean 42.5 kgs 9 Toes to Bar … Got 67 reps, 7 SCs into the round of 15. I would have… Read more »
That volume…
dude, i was so beaten by the end
That B is dirty. Congrats on yet another PR man! The Jorge train is rollin’
thanks joey, today was super spicy
Great job on the PR! How are those dips coming along?
Slow and steady, I did Ring Push Ups work yesterday and did some strict dip testing https://www.instagram.com/p/Bh9C6d5hJ_4/?taken-by=jorgehacecrossfit
Nice on the PR today.
CRAZY AWESOME WORK JORGE! Congrats on the PR!
You keep killing the volume and making great progress!
A) Power Cleans: 135/155/155 (cut short for time)
B: 1 round only (short on time): 50 cals AD/25 reps @ 24kg/41 cals row
Much respect to those who hit two rounds! Favorite sweat angel to date:
Awesome pic!
Right?! I was so pumped when I got up and saw that phrase.
??
Classic!
Right?!?! I was so pumped when I got up and saw that phrase.
Great pic!
A) 135/135/135/140/145
– last two sets focused on pulling the bar as close to the body as possible; helped immensely
B) 51 – 50
32 – 27 (Touched floor each rep – left side 🙁 )
53 – 52
Not sure how well calories translates on my equipment: Schwinn Airdyne Evoluntion Comp and a C2 Model B
Nice work!!!
#Classic
If I had to guess, and this is purely a guess, I’d say the rower registers slower and the Airdyne registers faster.
I’m thinking the same. #classic #cheap!
Great work man!
Solid work today Wes.
Are these new equipment finds?
I’ve had each for about two years now. Just never looked into their conversion to the CF standard equipment. I want to say I paid $75 for the airdyne ans $80 for the rower (added about $50 worth of new parts to the rower).
Sweet deals
What a steal