Workout of the Day
A.
Take 15 minutes and build to today’s 1RM Clean or Power Clean
B.
Every minute, on the minute, for 15 minutes:
1st minute – 5 Power Cleans @ 65-75% of today’s 1RM
2nd minute – 200 Meter Run
3rd minute – 20 Ring Dips
(modify ring dips to number that can be performed in 45 seconds or less)
C.
Every minute, on the minute, for 6 minutes:
Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111
Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm
A. 173lb Clean
Battle of will today. Long day of training and back pain.
A: shut it down at 225, usually good for 245 but any heavier and my form isn’t good enough and its too heavy to muscle it up
B: PCs @ 145, run must have been around 150m, took 30ish seconds, 20 pushups
C: skipped to work on my back.. Bummed at my effort on one hand, glad I did something on the other.
Out of town for the next 6 weeks for work … enjoying the hospitality of a new Crossfit gym in the middle of nowehere, Louisiana!
A. 225# … by far heaviest I’ve gone since injuring the ankle. A little sloppy lift but happy with this.
B. Had to scaled to 10 dips. Subbed row for run. Cleans @ 155#.
C. 3x PUs on rings, 8kg kettlebell for carries.
Hi sorry have been away as wife was competing.
A- 120 kg power clean. This felt good and defs had more there but this is first time I have gone heavy for a while so don’t want to push luck.
B- min 1 5 power clean @85kg
Min 2 15 cal airdyne. Was very icy outside so didn’t run
10 slow strict bar dips.
C- 5 strict horizontal supine rows into 30ft bottoms up kb carry these were better than last week
3 rounds of this.
Welcome back! How did she do? Glad to hear the bottoms up carry was better than last week. Do you have ice skates you can use instead of run? 🙂
M, 28, 195#
A)
Worked up to 200 lbs. but power cleaned, felt I had some more in the tank.
B)
135#, 200 m, 15 ring dips (should have gone heavier on the PCs)
C)
Hadn’t got the time
Mads! Where have you been? Welcome back! Great job today. How much time to you generally have to train each day? All of this, plus a warm-up should fit into an hour period. Let me know how I can help you!
I have been quite busy Michele 🙂 But hopefully I’m back now. I have aprox. 1 hour per session, so I should be able to make the entire WOD. Despite that I was under a bit of time pressure this time. I’ll most certainly let you know 🙂 Thanks for the great feedback
A. 275#
B. 185#, 200m, 10 ring dips (should’ve gone 10# heavier on PCs)
C. Done, 16kg kettle bell
Great job, Danny! It’s always nice to discover that you’re stronger than you thought. 🙂
M, 33, 223#
A.) Worked up to 240lb which is a lifetime PR from the floor. I got under 250 three times but couldn’t stand it up. Front squat is definitely the limiter.
B.) Done at 165lb, thin blue band for dips, completed 8 each round
C.) Done with thin blue band and 44lb KB
Yay! PR’s galore today! Congrats!
A. Worked up to a 148# PC (not a PR)
B. Done with 108#, it was very hard to row 200m in a minute! I was behind by the time I got to ring dips
Yeah, that 200m on a minute was tough for most, especially with rowing!
Worked up to a 235lb power clean (5lb PR)
175 lb power clean, 20 ring dips rounds 1-3, 16 in rounds 4-5
Used a 16kg kettlebell
All right! Nice work, Noah!
So today was max bench press day since I started Smolov jr on December 10, completed 2 cycles
Last PR was 235, goal was 250, got 270, failed 275…..I couldnt believe it, Stoked and so thankfull that the hard work paif off, doing jr with regular smolov for squats has been hard, increasing my calories intake by 500 a day helps alot…I will max out on squat on Thursday, lets see how it goes…..soon I’ll be able to get back into conditioning with performance
Yay! Great news!!
A.92,5 kg PR
B. 5PC 70KG
200m row
10 bar dips
C. –
Great job on the PR! Awesome way to start the week.
A – Wendler Squats
B – PC @ 125 unbroken
200m – all under 40secs
All 11-13 in 45 secs with the red band
C- ran out of time
Great job, especially on the runs! How are those dips coming along?
Better. Next time I’ll try no band.
Great! Try and report back on how it goes. I can always give you clusters or other ways to break the rounds down into more manageable sets. Yay!
I think I can ditch the band at this point. Same goes for pull-ups. Can’t have a crutch forever.
23m 175lb
Squat clean Max in 15 minutes:
185lb
Emom 15 –
Power clean 5 reps at 135
200m row
10 ring dips
Emom 6 –
Lean away pull up 3
35lb kb
How did it go with the row instead of the run? Sounds fun. 🙂
It definitely didn’t allow for any rest time. Stayed around 43 seconds for 200m, but getting strapped in and out pretty much negated any rest time. It was fun though. Ring dips were disappointing, I have yet to figure out how to kip them so they were all strict.
31m 6′ 165lb
A. Sandbag clean 1RM…Worked up to 153lbs (new pr).
B. 123lbs on Sandbag cleans…Fell behind a bit on rounds 2 and 4, in part due to the transition between movements (inside the house and outside), but also due to my current conditioning. 😉 Ring dips were really tough…form suffered and finished Round 5 at muscle failure on rep. 19.
C. 4x pull ups and 36lb kb with bent arm carry.
Nice work, Mike! You could also do sandbag over the shoulder tosses for Part B.
Thanks! And great idea about over the shoulder tosses. Sandbags get really awkward the higher the weight goes.
44m 6′ 165lb
A. worked up to 185 (new pr). Failed on 195 and 190, previous 1rm was 175
B. It wasn’t a good day for me. I failed to keep pace at the fourth round and couldn’t recover. I stopped at the fourth. The weight on cleans was 125 and I did bar dips.
C. 4x pull-ups and walks with 40lb kb locked overhead on two rounds, tried it with bent elbow for the first round
All right! PR Monday! 20# is huge!
I wish it was 20lb…I didn’t get the 195…maybe next time though
Did not feel great this morning…..a little too much “fun” on Sunday funday!
A. Worked up to 225 power clean
B. done with 135
C. Done
Who’s your team? Jaimie jinxed Green Bay!
Can anyone explain lean away pull-ups?
https://www.youtube.com/watch?v=zNMTKknjHk4
Thank you sir!
You bet!
How did you like them?
Good challenging movement! Need to work on slowing the descent!
A. 235, tried and failed at 245
B. Completed, first 3 sets of cleans @ 175, last 2 @ 155 and regular dips due to no rings at my gym
C. Completed with 3 x Pull-ups and a 25 lb KB
M/37/5’11″/ 248
Great job, Scott! Would 245# have been a PR?
Yep, 235 is my current PR. I got greedy, should have tried 240.
A. Wendler squat – on cycle 3 and hit 205×9. When I started, my 1 rep was around 225. Nice to see some progress!
B. Used 160lb. Based off my 1RM from last August of 205. Haven’t tested while I’ve been doing Wendler. 160 felt light, I should have moved up. I dropped to 15 ring dips to complete within 45 seconds.
C. Skipped due to time
Progress!