A.
Four sets of:
Back Squat x 4-6 reps
Rest 3 minutes
B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 10 minutes of:
10 Burpee Box Jump-Overs (24″/20″)
10 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
A. Bryan – 165# x 2, 180#, 190# all x 6 reps.
B. Bryan (35#, 1:1 work:rest) – 1:39, 1:51, 1:47.
A. 160, 205, 230, 240(.5 SLS)
B. 4 rds. Subbed 10 100# RKBS because biceps still tweaked
A. 6 reps: 135, 165, 185, 205
10 med ball slams (14#) btwn sets
B. 5rds + 8 reps
A: 60kg/70/80/90 6 reps and solid, next time we go up
B. 8 round and 1 rep RX
Did yesterdays. There was a reason I had never voluntarily done Fran without it being programmed for me. I knew it would hurt and it DID!
A. 55, 65, 75, 80 x 2 reps then had to pp it.
TTB were all 10 reps unbroken.
B. Fran
5:01.
Broke it up for both Thrusters and pull ups.
7 – 7 – 7
8 – 7
6 – 3
Pull ups were 4 – 5.
Kept all the breaks really short and wanted to die. I can’t even imagine doing this unbroken.
A. Went light because back is still sore. 185, 185, 195, 205
B. Did 10min AMRAP by myself. x10 24in step ups, x10 single arm snatch w/30lb DB, x10 leg press @ 1301 w/ 315lbs. 4 rounds + 10 step ups.
A. Back Squat
4 x 4
295 x 4, 310x 4, 320 x 4, 320 x 3
Wasn’t feeling these today, mentally and physically. Goal was 330
B. Fran
4:25
Not a PR. Lost about :20 a round strapping hand into pull up bar but still wouldn’t have been a PR. Get it next time
A. #155×6, 175×6, 195×6, 205×6(PR)
8xarm blast curls @80# between sets
B. EMO2M (5sets)
About 70sec per round
24″ box, 35# DB
A. 185, 205, 225, 235
B. Rx weight but done as 10m AMRAP: 4 rounds
C. Learned lesson that spending a weekend in Vegas does not do wonders for my training.
Day behind. Spent this weekend in Napa Valley pretending to be rich:
A1. Shoulder Press: 135 x 5— all four sets
A2. T2B x 10 — all four sets
B. Fran: 4’30” — first time doing it. Last time doing it.
C. Knee Rehab (30 min)
I know! I never want to do it again!!! ? Great job!
A. After the last.back squats exposed my significant “butt wink” I have been reading up and recording form. Did goblet squats slowly and maintained good form. It’s going to be a work in progress.
B. 4 full rounds at 10:08 1:1 rest and work. I had to finish that last round. 35# dumbbell 24″ box.
Got good tempo with the jumps until about the 8th rep then slowed a bit.
Any one know a good online coach for form check?
@michelevieux:disqus
Here’s an article/vlog by @michelevieux:disqus that might be helpful: https://www.crossfitinvictus.com/blog/try-squat-therapy-improve-position-focus/
Thanks!
A. 6x 155# 175 195 (PR) 5x 205 (PR)
Single arm OH db holds during rests (30s per arm, 35-40-45-50#)
B. 2 hours of volleyball!
If you keep this PR stuff up @michelevieux:disqus will need to make you the PR STAR of the week!! Great Job on the back squats!!! Your B sounds WAY more fun than the one we all did…but probably way more exhausting!!
Thanks! I think all the tempo squats are paying off 🙂 Volleyball was fun indeed!! Not sure about more exhausting though lol… but nice to do something different here and there
Yesterday I did the Fitness workout (mostly) in the park. I say mostly because as unloading the adjustable DB from the truck, two of the 2.5# pieces fell on my big toe and it is likely broken. So I had to modify a few things and take it a little easier due to pain. Just when I thought I was healthy…Here’s a photo from last night. Today I also did a version of Fitness: A. Three Sets: Goblet Squat x 10 @ 3011 (100# DB) Supinated Pull-Ups x 10 (10; 7.3/5.5 – clustered the 2nd & 3rd sets) KBS x… Read more »
Oh nooo! Hope it heals well and fast
That looks awful!! You even did an awesome workout after…fair to say I probably would have been in the corner whining like a baby…I hate for my feet to hurt!!
A. 255,275,275,315
B. Partner wanted to do the comptrain workout so it was a “dt” style workout…I was game due to the 120 box jumps with jack yesterday calves are barking bbjo might of been dangerous
I love “DT”!
A
6,6,6,6 @270#
B
Misses: 4 rounds +8
Me: 4
A. 235lb x 3… too heavy to start so went down. 195×6/205×6/215×5/235×4
B. 3+17. 1:1 work rest ratio. Rx weight. Cheated on burpee box jumps because I only had a 20′ bench so I jumped over it. Even then couldn’t get my 1st round under 1 minute. You guys are beasts.
Yeah I’m with you. I just struggle to cycle burpees that fast.
Breath or technique?
I was at that exact rep count and had to finish out
A.
65kg 4sets@5-6reps
Legs were Sore from yesterday but i believe technically i did my best squats so far!
B.
4 Rounds (1min Rest)
Like!
A. Warm Up x 6 @ 85#, 105, 115
135×6, 145×6, 155×5, 160×3
***Abs between rounds
B. SOLO…1 rep shy of 5 full rounds w/ 1min rest between rounds
(1:20 / 1:14 / 1:13 / 1:09 / 1:06) **2 seconds over 10min to get 5 full sets in
C. 3000m Run – 15:22
nice trend on B 😉 and fast on C!!
Thanx my friend! Funny you say that about C…the entire time running I felt like I was going sooooo slow…figured my time would be closer to 20min…
Don’t forget you has just done B and Fran was done the day before 😉 You’ll kick ass once you are rested!
Guess you were feeling good today!
A. BS hot mess started to warm up got calls from work so I ended up doing warm up was for the 4 rds
6reps all 95/115/125/135
B. Did it with the hubs Rx for both of us
6 rds. Bbjo super slow, quad we’re done from Fran and my husband likes to try and be superman and jumps over the entire 24″ box never touching it.
A. 205×6, 225×6, 235×6, 245×5
B. 4 full rounds with 45#, but my partner was too fast so I could barely rest.
What a nice partner! 🙂