Complete as many rounds and reps as possible in 6 minutes of:
6 Power Snatches (115/75 lbs)
12 Wall Ball Shots (20/14 lbs)
Rest 4 minutes, and when the running clock hits 10:00…
Complete as many rounds and reps as possible in 6 minutes of:
12 Alternating Single-Arm Dumbbell Snatches (75/55 lbs)
12 Box Jump-Overs (24″/20″)
Rest 4 minutes, and when the running clock hits 20:00…
Complete as many reps as possible in 6 minutes of:
Row 1000 Meters
Burpees x Max Reps
A. Bryan – 3 rds. Christy (60#) – 4 rds. + 1.
B. Bryan (60#) – 3 rds. + 12 snatches + 4 b.j.o. Christy (20#) – 3 rds. + 3 snatches.
C. Bryan (run 800m vs row) – 18. Christy (run 800m vs row) – 32.
1. Power snatch @ 65#/10lb ball – 4 + 9 Wall ball
2. 35# DB – 3 Rounds + 3 BJO
3. 20 Burpees.
A: 3 rounds + 14 reps @ 35 kgs
B: 3 rounds + 2 reps @ DB 25 kgs
C: 20 reps Burpees
A. 5 25# wb
B. 3+2
C. 29
A. 5rds 95lb snatch
B. 3 reps 60lb db
C. 29 burpees rx
Had to cut time a bit on this today 🙁
So did 5min work, 2 min Rest
A: 3rds + 4 (75#/14#)
B: 2 rds + 16 (40# db snatch)
C: 12 burpees
4 rounds Rx
3+13 with 53# KB in sets of 3 per side
36 burpees
4+6 at 95
2+12 at 55
24 burpees. Shoulda/coulda pressed harder.
A. 4 rds
45lb to work on form. New to snatches.
12 lb med ball
B. 3 Rds + 6 45# DB
24″
C. Row 1000m
4+3 Rx’d
2+12 (w/ 80# DB)
33 burpees
3+6
3+4 (53# KB)
20 burpees
A: 3+1
B:3+20 (45# was largest I had)
C:30 burpees
A. 5 rounds,
B. 2 rounds + 10 snatches (with 32kg kettlebell),
C. 39 Burpees.
Hey Michele, really interesting article in today´s blog!
Hey if the rx is way to heavy for me should I modify the weight or the reps?
Thanks for your post on today’s article!
To answer your question, yes, definitely modify either the weight or reps depending on your goals. If you want to get stronger, use heavier weight (if you can safely) but do lower reps. If you want the best burn in your workout, the lighten the load and move super fast!
Does anyone have a rower they would recommend in the $200-$300 range? A Concept 2 is a little out of my league right now.
I’d save for the C2 your almost 1/2 way there if you find one second hand.
I concur. And Christmas is just around the corner!
Thanks, Chris.
I agree also I sold one barely used with PM5 for $600
Thanks, Dustin. I get more excited about rows than sumo squat high pulls. $600 I could probably do (eventually). I can’t find anything for less than $900, and I will never spend that on a piece of equipment for my garage. I saw a Stamina chain-driven on Amazon for $300, and I just wondered if there was really that much difference between a mid level like that and the creme de la creme C2.
A. As Rx: 5 rounds
B. As Rx: 3 rounds
C. As Rx: 26
… felt stuck in the mud after a week off but, as always, happy to move.
Thanks for reading it! I figured more people would if I slapped a picture of a marijuana leaf on the post. 😉
Made some modifications to save my back.
A: 12cal AB + 12 Push Ups
B: 20m prowler push (@40kg) + 12 walking lunges with 1 pood DBs
C: as Rx’d
A: 4 rounds + 4 reps
B: 3 rounds + 17 reps
C: 17 burpees
Finished with a lot of stretching and foam rolling 🙂
Still having sharp pain?
Well, it’s not really sharp but it doesn’t feel like soreness either (i know it’s confusing). And I only feel it when squatting (with weight) or shoulder pressing or putting substantial pressure (foam roll or lacrosse ball) on that specific spot.
I looked it up on google and it seems that it is the “erector spinae”, the right side.
Anyway I’ve taken your advice and booked an appointment with my doctor next week.
Hope it will go away with a few days of rest…
Fingers crossed for you! Have you seen Coach Julien Pineau’s article on creating torque through internal rotation (for hip hinging)? Could save some pain in the future.
https://www.crossfitinvictus.com/blog/creating-torque-internal-rotation/
Today is the World Burpee Day , am I right :)) ? Congratulations, guys :)))
Haha I sure hope so! Yay burpees!