PERFORMANCE
Warm-Up
Two sets of:
Assault Bike x 2 minutes
Plank x 1 minute
Bottom Squat KB Goblet Hold x 30 seconds
Followed by…
Two sets of:
Banded Face Pull x 20 reps
Air Squat x 10 reps
Then…
A.
Five sets of:
Front Squat x 1-2 reps
(load as heavy as possible, if you get the second rep, increase load – goal is today’s 2-RM)
Rest 30 seconds
Seated Dumbbell External Rotations x 6-8 reps each @ 2111
Rest 30 seconds
B.
“Charley Horse”
For time:
50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)
25 Front Squats (175/115 lbs)
25 Burpee Box Jump-Overs (24″/20″)
Barbell should start from the ground.
Compare results to October 21, 2022.
A. 135-160-180-200-205#
B. scaled to 135# 9:59 50 cal ebike 24″ box
goal was sub 10. FS in sets of 5 with squat clean for first rep. bike was 3:20 ish
Did a birthday WOD instead. To celebrate my 40th bday.
“Janelle”
20 min AMRAP
40 DU
4 SHSPU
4 Power Cleans @ 135
8 BJO
3 BMU
7 + 36 DU
A. 120kg/2, 125/2, 125/1, 125/1, 125/1, 125-1
B. Rx 80kg barbell 8:09
This is my first CrossFit workout ever!
Did B with concert 2 rower in 23 minutes
A. 145#x2/155×2/165×2/175×2/180×1
Rotations with 5#
B. 9:11- echo bike
A.
Back squat
8-185 8-185 8-225 6-275 3-315
3 reps 135 x 3 sets
Clean+Fs+Press+Bs+Press
2 reps 155 x 3 sets
Clean+Fs+Press+Bs+Press
2 reps power clean
185
2 reps power clean
225
1 rep clean
255
B.
75 cal row
25 fs from floor 135
25 Burpee box jump overs 20”
11:03
Only time for fro t squats today.
A. Up to 255×2
A. 185/205/210/215/220, all x2
What does the “@ 2111” mean, on the db ext rotations?
That refers to the tempo. Each number is the number of seconds for that section. Regardless of the exercise, 1st number is always the lowering part.
1st #: lowering the weight
2nd #: pause at the bottom
3rd #: lifting the weight
4th #: pause at the top
So for today you lower the dumbbell for 2 seconds, pause 1 sec at the bottom, raise the dumbbell for 1 sec, and pause at the top for 1 sec.
And if you see an “X” (I think you’ll only see it on the 3rd #) that means lift explosively.
Thank you!!!
A. 5 Sets
Front Squats
135×2, 140×2, 145×2, 150×1, 147×2
Seated DB Ext Rotations x 8 @ 5#
B. Charley Horse – 11:53
35 Cal AB – 3:39
25 Front Squats @ 115# (taken from rack)5,5,3,3,3,3,2,1
25 BBJO – UB
***not my best, not my worst..but I DO HATE this one..front squats are NOT my friend!!
A. 165×3, 185×2, 215×2, 230×2, 240
B. 75 cals, 175lb x 25, 25 jumps x24 in
10:23
Warm up: ✅
A:
225-275-315-365-405
B:
8:27 Rx +
Echo bike and 185Ibs For FS
Beast!