Workout of the Day
A.
Take 15-20 minutes to build to today’s heavy Jerk
B.
For time:
10 Hang Squat Snatch (135/95 lbs)
20 Deadlifts (275/185 lbs)
30 Box Jump-Overs (24”/20″)
40 Kettlebell Swings (24/16 kg)
50 Double-Unders
25 Calories on AirDyne (or Concept 2 erg)
50 Double-Unders
40 Kettlebell Swings (24/16 kg)
30 Box Jump-Overs (24”/20″)
20 Deadlifts (275/185 lbs)
10 Hang Squat Snatch (135/95 lbs)
C.
Every minute, on the minute for 10 minutes:
15′ Legless Rope Climb
If you’re good with these, perform 2 per minute. If you don’t yet have these, perform 2-3 standard rope climbs.
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A)315
B)15:46 Last set of snatches were very hard for me.
C) 2 on the first and last minute. 1 for the rest.
B RX 20:23
A. 265# … Felt heavy and 20lbs below pr
B. 17:23 with row
C. no rope in my garage 🙁
A. 215#. Failed at 225# 2x and then called it. 225# is not
my max and I am not really sure why it was not going up today.
B. 22:30
C. First 3 mins, 1 legless per minute. Then 1 rope climb per minute for next 7.
A. 170# … Felt heavy
B. 18:42 with row
C. Did 6 leg less otm
A. 225, 5lbs from pr
B. 14:26 with row
C. Done, used legs at the top of 9th rep
I did this is the team, chipper style.
A) Got 205, 15lbs off my PR
B) I think we did this in 20ish minutes
C) Done
D) Congo line increasing handstand walks
Still in Montgomery… Had 1 hour of open gym followed by the class offered
1 RM snatch for the day- 165
1 RM snatch for c & j for the day- 185
45 CTB
A few rope climbs working on speed
Then did FGB movements via a Deck of Cards game… Did 75# for push press and subbed power cleans instead of SDHP
Tomorrow I’ll be back home and be able to get back on programming
Could only do b today
18:28 Rx airdyne. Kbs and 2nd rnd of snatches slowed me down.
A. Up to 255
B. 18:38 poor performance here
C. don’t have a rope so did some strict fat bar pull-ups
In Miami for Crossfit Kids cert. only had time for B) 20:35
A. 245#, 260# Fail. Worked on tech to failure.
B. DNF, stopped at 12 deads on the descend (18:30), felt a tweak on my left hammy. Used 25 cals row.
C. Skipped.
A. 255
B. 21:42
C. All but last three legs less
A) Hit 320 for a pr, but knee touched the ground. i paused and decided to ditch the bar… dam
B) 16:08RX with air dyne :/ 55#kb
C) complete legless
A. 305 (35 under PR) no power at all. Those wall balls wrecked me. Regretting rushing out of the gym yesterday and not rolling out or airdyning
B. Did not do. Felt pretty beat up.
C. See above.
A. Shoulder mobility/ exercises
B. 18:01
A) worked up to 185 power jerk. Been dealing with some kind of a wrist sprain, 190 was a no go.
B) did this as a team workout, feeder style. Didn’t catch my time. Definitely a good one
C) have never done leg less rope climbs before! Was able to get to the top a few times, the rest of the time I worked on going up as far as I could.
A. 205#. Happy with this…. It felt as though I may of had one more?! Don’t ask why I didn’t try :/
B. Tweaked this a little bit bc the people I worked out with today follow different regionals prep programming… I was grateful to have people to workout with
20:11
10 hang squat snatches 135/95
15 C2B
20 power cleans 185/135
30 box jump overs
40 Kbs 53/35
400m run
50 DU
40 Kbs
30 box jump overs
20 power cleans
15 C2b
10 hang squat snatches
C. Emom x 5 Leg less rope climb x 1
A. Worked up to 85kg. Failed at 90. Didn’t feel like a great day.
B. 16:35 rx Deadlifts were very hard. Broke into sets of 5. KBS unbroken. DU unbroken. Snatches UB
C. 1-3 LEGLESS
4/5 WITH LEGS
6/7 HALFWAY NO LEGS
8 RESTED
9/10 LEGLESS
these are getting better but I still feel like I need quite a bit of rest or my grip and arms go.
Airdyne for B
*** Did yesertdays last man standing 1 hour before I started today’s wod.***
A. 295 lbs
B. 20:53 (cal row)
C. 5 leg less rope climbs. I was done by then, lot of volume today!