Warm-Up.
Banded Scarcrow x 30-60 seconds per position
Banded Good Mornings x 30-60 seconds
Banded Lat Stretch x 30-60 seconds per arm
Followed by…
Barbell Complex x 3 sets:
Muscle Clean from Hang x 3
Front Squat x 3
Tall Cleans x 3
Tall Jerks x 3
Rest as needed
Then…
A.
Every 2 minutes, for 20 minutes (10 sets) of:
Clean & Jerk
Start around 70% of your 1-RM Clean & Jerk and build over the course of the 10 sets to something heavy for today.
B.
For time:
60 Calories of Rowing
30 Ground to Overhead (135/95 lbs)
15 Strict Handstand Push-Ups
Time Cap = 10:00 – please adjust loading or repetitions accordingly.
A. up to 185. I failed an attempt at 195 which would tie a PR. Part of that was my neighbor coming over to talk for 20 minutes.
B. Rx: up to 27 G20
Cals done in 2:54
G2O isn’t a strong suit for me, but my performance rivals my best grace time.
I did three sets of 5 shspu after the time ended.
One of my almost 2 year olds has decided 5am is the new wake up time. Which is destroying my 5am garage time. ?. Snuck in this afternoon
5 rounds
500 meter row
1 min max cals airdyne
Fun.
Good job getting some work in! I hope your little ones sleep in a little longer too 🙂
A. Clean + Jerk – 55#/65/75/85/95/100/105/110/115/120
B. For Time – 9:52
60 Cal Row – 4;45
30 Alt DB Snatch @ 35# – UB
15 Strict HSPU w/ abmat – 8/4/1/2
***I feel like I never have enough time anymore for xtra work…so I feel that helping my 4th grader with homework each day should count for something….I mean…NYS math can be more challenging than a crossfit wod some days!!!
Extra work.. ☑. .. cant wait for that to start!
Way to get it done under the wire!
A.105#/115/125/135/145/150/150/155- missed the jerk/155-missed jerk/155- missed jerk
B.9:05- done with khspu with 2 mats underhead.
Outstanding work once again Anika!!
Thanks Candy! I wish I could do the handstand pushups strict like you! I hear you on the math…I’m always looking up how to do my kids’ math online so I can help them! Makes me feel like a total idiot 😉
Exactly….I did 4th grade ummm…40 yrs ago and we didn’t do math like this! When did 2+2 become a full page algebra problem??
Great work all arond Anika! Super impressive!
For time:
50 calorie echo bike (2:52)
125 double under
2k row (7:50)
125 double under
50 calorie echo bike (3:13)
20:54
AMRAP 5m
25 SHSPU (:45 ub)
25 double DB snatch #50 (2:45)
Max SHSPU (10)
Love it JT!
Screen shot that one for another day. Part A that is. Looks fun ish..
A. Worked up to 195, had more left but didn’t want to push it
B. 9:59 scaled to 95lbs, SHSPU in sets of 3
Great job Ryan…just under the wire!
… legs are cooked so stuck with PC+PJ
A. As Rx (OT2M)
155, 165, 175, 185, 195, 205, 210, 215, 220 and 1 deadlift at 225 ;o)
… nerfed to allow for power snatch sets.
B. As Rx w/ 115#: 8:56
… 2:56 row, 6×5 Power Snatch, 3×5 SHSPU
Great work Chris…those are some HEAVY clean & jerks for cooked legs!! I hear ya on the legs….I had nothing for that row! Love the DL finisher for A….lol
A. Up to 215# which is pretty far off from past numbers, but expected considering the lack of attention given to this movement in the programming. Just haven’t had the desire to work on it on my own this year.
B. 9:36, SHSPU were a mess. Shoulders dead.
C. 10 min EMOM: Bi’s/Tri’s
Great work TLH…I think yesterday’s wod really cooked us for today!
Been funding it very hard to be motivated to workout lately… Last night A. Front squats – 2 at tempo + 4 (no tempo restrictions) on a 4 min clock 110kg for 4 sets Hard B. 3 sets of 7 strict pullups to finish. Tonight A. Split jerk only (plain and simple – I just didn’t want to clean) Started at 100kg, worked up to 130kg Very hard. Well off my historical PRs (a triple at 137.5kg) but that’s to be expected with the lack of jerk practice. B. Subbed the workout to be shoulder-to-overhead only.. 60 cal row 30… Read more »
That’s some pretty awesome work for someone who doesn’t feel motivated! I really think we all go through this. And just when you need it something great will happen and the spark will be back. Just stick with it and keep doing what you do each day..you really are doing great Shaun!
Nice job man. I feel yah. As candy stated and i am sure you are aware. We def all have ups and downs. I like to pop on a good david goggins Instagram rant from time to time. His book is pretty motivating as well. Keel killing it.
Way to crush it when you don’t feel like it!