A.
Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 3 reps @ 85%
*Set 7 – 5 reps @ as heavy as possible
Rest 2 minutes between sets.
B.
For time:
Run 800 Meters
30 Pull-Ups
30 Front Squats (175/115 lbs)
30 Pull-Ups
Run 800 Meters
A. Bryan – 3 rounds for time: 200 single-unders, 21 kettlebell swings (53#), 12 pull-ups. 12:26.
12 hour plane ride then did bs instead of fs. Only did 1/2 of metcon.
A. 225, 255, 275, 295, 310, 295, 285×5
B. 13:35 Rx
Dropped in at a box on the road while traveling
A. 5×10 deadlift 135/155/175/185/205. Overhand grip for all to work on grip strength
B. Chipper
50 wall balls 20#
40 Kb swings 53#
30 Goblet squats 53#
20 toes-to-bar
10 burpees
Done Rx in 6:42 (1st for the day). Loved reppin’ Invictus after when people asked how I was training!
A: Worked up to 155# for 1.
B: I decided I was going to scale the # of pullups before the wod started. Decided on 20 vs 30 each time (I wanted to finish in under 20 mins!) But then it wasn’t too bad so I said ok, 25. So I did
800 m run
25 pullups
30 squat 115
25 pullups
800 m run
In 18:26
Squats were the worst, and then that last 800 was like running in sand!
Great work Amber! I got your video and I have a few things I want to mention on your hang clean… Looks super easy and will be 100% easier once we learn to use those hamstrings!! I’ll get back to you with those comments tonight 🙂
Awesome! Thank you so much!
A. 205-235-255-265-285-255 then 5@245
B.
A. 205-235-255-265-285 5@ 275
Skipped the last set of 2 and went to 5 out of pure laziness.
B. 18:26 RX
haha Not feeling Yesterday Chris? Way to be honest 🙂
A. 5×205, 4×245, 3×265, 2×285, 1×315, 3×285, 5×275
B. 12:53 Rx
A. Base off max of 320#: 5x#205, 4 x 240#, 3 x 255#, 2 x 270#, 1 x 290#, 2(short 1) x 270#, 5 x 235#…legs were pretty tired today after doing Monday’s WOD yesterday.
B. As Rx: 14+47…1 set p/u ub, front squats 8/7/6/5/4, 2nd set p/u 23/7. Runs around 3+45
Nice work Chad!!
5×145
4×170
3×180
2×190
1×200
3×190
5×175
20:03 @135, great workout
A)
5×225
4×255
3×270
2×285
1×305
3×285
5rep x 290#
B)
14:43rx.
I agree with chris… last 800 felt like 2nd run on murph.
Solid squatting today Ryan! haha Those front squats sure made that last run super fun! 🙂
A.265/305/325/345/365/345 335×5
B. 17:16 rx. 1st 800 was 4:00 2nd one took 5:50 that was a rough one
A.
1 RM @ 295#
(5)190-(4)220-(3)235-(2)250-(1)265-(3)250-(5)250#
B.
Didn’t run due to softball practice today
As RX without running @ 8:08
What did you sub for running? That’s a smoking fast time Chris!! Nice work!
No sub. I just omitted the running completely, hence the super fast time lol.
215# 5RM
https://youtu.be/LaMu3DSHK6Y
Treadmill 🙁
15 Strict Pull Ups
175#
18:09
Great work Alex!!
Thanks!
Which app / device do are you using ? I so need that in my life
Strong is the name of the app
hello, what is the difference between performance and competition prog, which one is better ?
Not a question of “better” more a question of goals – if your goal is compete in the Sport of Crossfit (and can handle the volume and can afford the gym time) – Competition is geared towards those that are looking to do well in competitions.
Great answer Chris! Thank you!
Ok thanks that’s what I was thinking
Hey Vic! I’d be happy to steer you in the right direction 🙂 What are your goals in Crossfit?
My goals are to be stronger and more cardio , mastering all mouvement in crossfit and maybe do some little competition but when I m stronger lol
Stick with Performance for the first few weeks! After that, if you feel like you need more volume, you can try competition!
Ok thanks i will try
My squat snatch is so poor 45 kg màx
But my power is 50 or 60
And when you take % of max of this max , this is not useful I think
We might have to work on your Overhead squat before we start having you squat snatch. Sounds like you might just be super limited in your shoulder mobility.
Yes can I send you a video of my snatch ?
Sorry for the late reply!! I would love to evaluate your video!
cat@crossfitinvictus.com
Email me! 🙂
A. Done. 90% = 121kg
B. 18:54 Rx
A. 5×155/ 4×175/ 3×185/ 2×195/ 1×205/ 1×195(stuck in the hole on 2nd)/ 5×175…Not real happy about this. A triple at 195 should be heavy, but not a point of failure.
B. @135 15:12 Great metcon, last run was gritty. 12/10/8 on both sets of pull-ups and 8/7/8/7 on the squats.
That was a hard push at the end! Way to make it through 🙂 Great work
A. Front Squat (Based off 315#)
5×205 / 4×235 / 3×250 / 2×265 / 1×285 / 2×265 / 5×250
B. As Rx – 14:55
… last run felt like the mile back on Murph … rough.
Yeah you are right that last run was ugly, good job you smoked it
Awesome work Chris! This was a spicy one for sure! Those front squats were heavy heavy!
A: based on 100kg for 1RM and 5×87.5kg
B: 23min wasted a lot of time transitioning between stations (globo)