A.
Every 3 minutes, for 18 minutes (6 sets) of:
Pause Front Squat x 2 reps @ 32X1
Build over the course of the 6 sets to today’s heavy double.
B.
Complete as many rounds and reps as possible in 10 minutes of:
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Press
(You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs)
A. Bryan – 135# x 2, 140# x 2, 145# x 2.
B. Bryan – 24 rounds.
A: Went to 80kg
Short on time so I did the squats every two minutes, short rest made this real hard though!
About 1 min rest after the squats, just enough time to reload the bar….. then started part B
B: no warm up, no priming movements, had to just get moving…
Rx – got 28 rounds (quite happy with that)
20 burpees
All up the session took 28 minutes from walking in the gym door to walking out. Speed session haha
A: 155/175/185/195/200/205 (205 was my previous FS max!)
B: scaled to 95#… 22 rounds (with 20 burpees). Happy with the effort. Learned I needed to manage my rest periods better.
Congrats on the improvement!!
Congrats on the PR Mike…that 1 RM will be going up!
A: 70kg, 80kg, 90kg, 100kg, 110kg, 110kg. Target was 120kg but technique starts to broke at 110kg, so better work in good execution.
B: 33 rounds Rx: 10, 5, 5, 5, 3 (drop the bar!! my grip died literally), 4, 1
First i thought cluster was allowed (as this complex looks like a decomposition of the movement), isn’t it?
Did Wednesdays snatches first. 5 sets of triples on 80kg. Technique was good up to the last 2 reps of the final set which were a bit forward.
A. 100kg,110kg,115kg,120kg,125kg,130kg at tempo. Necessity really felt that good tbh.
B. 30 rounds, sets of 6 the whole way. First 2 sets were all good, then my grip went. Should’ve pushed for more on the first few rounds. Well done to the guys in the mid to high 30s!
I interpreted it the same way Shaun…but I almost felt like that made it a little easier to get an extra breath in here and there. Great work today!
Luke
A.185,205,225,245,255,265
B. 34 rounds + 24 burpees
Nice!
A. Pause front squats 6×2: 245,255,265,275,280,285(1)
B. Rx 36 rounds.
Wow! Awesome work, JT.
A. 225, 255, 275, 295 1&1, 295 1&1; out of time had to finish at home.
B. 30 rounds a good bit of standing around after each set of burpees…
I actually felt like I was hitting my stride as time ran out… Perhaps I should have broken this up a little differently out of the gate
C. Therapy: yoke walks
2x45m @ 365
2x45m @ 455
2x45m @ 365
2x45m @ 455
Gettin’ YOKED.
I felt the same way my last 3 or so rounds…Great work as always Nathan!!
A. Up to 225 @tempo which matches my regular 2RM.
B. Rx’d 23+25 burpees. Went 5/5/5/3/2/3. That was all grip. Wow
I did a couple warm up rounds and was like “uh oh forearms hurt already. ?”. Impressive squats!
Nice on the squats and 23 reps is impressive. Yep, grip was done today.
Quads and shoulders are just absolutely dead today. Decided to work some chest, arms, and core, and do some lower bodybody ac recovery.
A: Every 3 minutes for 12 minutes: 10 DB curls @ 45#, then 10 diamond pushups
Then,
Every 3 minutes for 12 minutes: 10 DB flies @ 30#, then 10 bend over rows @ 100#
B: 20 minutes bike @ easy pace
C: 100 hollow body rocks, 100 dead bugs, 100 side crunches
A. 105, 115, 125, 135, 140, 145
BMU inbetween all sets. 2 – 3 reps. Used progressively smaller bands each round. Trying to fix my chicken wing. Last round was 2 unassisted BMU but then I tore my hand. Grrr!
B. Uhg!
31 rounds.
30 burpees. Sets of five.
Had to use the resting on my shoulders trick many times!
Good work. Take care of your hands!
Thanks Mike. I was really irritated at myself because I felt it start and told myself to quit. Then did 1 more and attempted another. That’s when it tore. Stupid! ?♀️
Big numbers! When I was “tuning” my BMU, a small and simple trick was to think of pulling with both arms equally/evenly through the whole pull and don’t favor one side.
Exactly! I am having to retrain myself to think of it as a lever instead of a chest to bar.
31 rounds is impressive, did the resting on shoulders too, it helped at the beginning. Well done.
I had to do the resting on shoulders and the resting at the top of the DL. Nice work Janelle!
Feeling good and getting back. Calf felt strong today.
A. 135/135/145/155/165/175
B. 26 rounds, 10/5/5/3/3 – the first 10 rounds, basically almost 5 minutes felt like an eternity. My forearms were on fire.
Did part A from yesterday and part B from today.
A.) snatch x 3 up to 110 pounds
B.) done at 95 pounds. 23 rounds even.I Believe I did 30 Burpee‘s
I have a rule for myself…If I lose count on something I have to start it all over. Better believe I keep a piece of chalk next to me and make hash marks. Great job Ryan!
After another week of doing_many_things_but_no_crossfit_at_all ;-P
A. Failed on second rep with 110 kgs. 60->70->80->90->100->110
B. 35 rounds + 35 burpees.
Solid rounds!
Nice!
That’s some awesome work Michal…would never have guessed you took a week away!
Rest day and time in the sunshine!
That’s what I wanted to do but I took a rest day yesterday and it’s not sunny. ??♀️
To make sure I scored it right. How is B scored?
Is it 1 movement = 1
Or 1 complete round = 1
For example if I did 1 dead lift, 1 hang power clean, 1 front squat, 1 push press does that equal 1 or 4?
I’d count it as 1 and note partial rounds. It looks right to me.
That’s what I thought but wanted to make sure. Thanks for your help!
1 complete round = 1
Thanks!
A) 185/205/225/235/245/265
Had no clue where to start. Surprised myself & should’ve started heavier
B) found out this was all about pacing & I had none…. so it screwed me
8/5/3/3/3/1 = 23
Hurt a lot more than I thought.
C) wrapped up with some core
3 sets
10 windmills
20vups
60 sec rest
Great work!
Oh yes. The old pacing trick. She bites us in the butt sometimes.
80/90/100/102.5/105/110 kgs
All comfortable
Got this metcon all kinds of wrong.
11/5/6/6/10 = 38 reps @ rx.
Really disappointed. First round I took really steady and took like 2 minutes and just smoked me, should of hit it harder at the start. Would love to do this one again in 6/8 weeks.
I’d agree about doing this again and just ripping it.
Looks like an interesting part B! Have fun with it people!
It was super fun!! You MUST give it a go when you get back home!
rest day today, been thinking about using it to get either a yoga class or something mobility related in; used to do some light running but I think it’s getting counter productive
Seems legit to me ??????
If you look closely that’s actually The Longhorn.
You deserve it!
I vote for swimming.
Fortnite?
I’ve been thinking about a Yoga class also…not sure if I want to pay to go to one or download some and do on my own…….