Workout of the Day
A.
Every minute, on the minute, for 4 minutes, complete:
Back Squat
*Set 1 – 4 reps @ 40%
*Set 2 – 3 reps @ 50%
*Set 3 – 2 reps @ 60-65%
*Set 4 – 1 rep @ 75%
Every three minutes, for 15 minutes (5 sets), complete:
Back Squat
*Set 1 – 1 rep @ 85%
*Set 2 – 1 rep @ 90%
*Set 3 – 1 rep @ 95%
*Set 4 – 1 rep @ 101-103%
*Set 5 – 2 reps @ 95%
B.
MEN & WOMEN 40-49
For Time:
15 Ring Dips
9 Snatches (155/135 lbs)
12 Ring Dips
6 Snatches (155/135 lbs)
9 Ring Dips
3 Snatches (155/135 lbs)
MEN & WOMEN 50-59
For Time:
15 Ring Dips
9 Snatches (135/95 lbs)
12 Ring Dips
6 Snatches (135/95 lbs)
9 Ring Dips
3 Snatches (135/95 lbs)
MEN & WOMEN 60+
For Time:
15 Matador/Stationary Dips
9 Snatches (95/65 lbs)
12 Matador/Stationary Dips
6 Snatches (95/65 lbs)
9 Matador/Stationary Dips
3 Snatches (95/65 lbs)
C.
MEN & WOMEN 40-54
Complete as many rounds and reps as possible in 5 minutes of:
Burpee Box Jump-Overs (24″/20″)
MEN & WOMEN 55+
Complete as many rounds and reps as possible in 5 minutes of:
Burpee Box Jump-Overs or Step-Overs (24″/20″)
A. 20# PR. Thank you coaches, for great programming that got me there!
B. Scaled snatches to 65… should have done 70.
C. 50
A:105,125,165,190,215,230,245,260,245 failed at 265
B:4:09 at 115 Should have done 135
C:50
A. 135,145,185,215,245,275, 295 – 5#pr, 300 fail! Just had to try. 275×1…
B. 8:10 @135
C. 58
Just started this programming today – did it last year between open and qualifer and I’m excited to get started. I broke my 5th metatarsal in a crossfit comp on 13 Sept – so just working my way back…….
a) Worked off 135 – old 1RM was 210 but haven’t squated in 12 weeks! Felt good
b) 7:30 – all strict ring dips, used 55 lb snatch – first time jumping!!
c) 41 – did step up and downs – broke my foot doing box jumps overs so I’m a little freaked out by them!
A. worked off 275, last set got 280…5 lb PR
B. 6:50 Rx..felt pretty good, mad that I missed 2 snatches, could’ve done better
C. 54..this one was harder than part B!
A. 95/115/140/175 then 195/205/215/230(failed 2x)/215 Was hoping for a new PR… 🙁
B. 75# 5:17 (had to band ring dips….)
C. 44…subbed Burpee Pull ups due to bad blister from wearing stupid high heels to xmas party yesterday!
Your comment literally made me laugh out loud!
The best! I insist on Tennis shoes always…even in a dress. ; )
A. 80/100/125/140 then 165/180/190/202 2# PR!
B. Ended up not timing myself here. Ring dips all UB and strict. Wanted to work on my snatches, all reps and many extra at 95#. This is the weight I start to struggle and I want to make every rep count.
C. 56+1burpee. I need more of this…I could see something like this come up in the open.
Yay PR! 🙂
Thanks Lo!
A. 110/140/175/205 — 235/250/260/280PR/260 B. Was not able to do for time due to coordinating the movements during normal class. With pec injury/recovery I am transitioning to push ups before moving to ring dips; today was the first day I did push ups in a metcon. My PR for snatch is 145# so I set a goal of roughly 75% of that for this metcon. Used 105# and push ups. C. Again, coordinating use of the box since the class was using them as well. I was able to “bounce” between two boxes and complete 50. Feel good about the… Read more »
What a great compliment, you should feel very good!
A. 140,175,230,265,–300,315,330,355f,330×1
B. 5:49
C. 51
A. Up to 250, not a PR but haven’t lifted this much weight in 6 months.
B. 4:53 Snatch at 115, ring dips strict.
C. 48 All jump overs.
A. Done off 320/failed pr attempt at 325
B. 3:14(rx@135)
C.50
Have a nice weekend everyone.
A. 150/185/235/280 – 320/340/355/–380 -PR- 5lbs! /355 1,fail
B 6:48 115lbs wrist pain
C. 54 with one fall over box! Ha
I fell on my last rep.
I would rather that happen. On rep 34 I toe tipped the edge of box and literally flew over the other side hitting shin on edge and tumbled pretty hard. The onramp class was just recovering as I was center stage (and walked off the stage). The bad part, I didn’t land both feet on box so after 20-25 second or so loss, I no rep’d myself!
All in all 3 PR’s this week. So I was happy to put on a show for onramp! ha
A. Up to 390. 5lb PR
B. 4:59 135lbs. ring dips felt much better today. I was really getting a pop out of the kip at the top. 15 UB/7+5/6+3 Snatches all single split.
C. 45 all jumps, no step ups. Legs and shoulder were shot.
Overall felt much better today. I was really dragging after Monday. FS and BS PRs this week.
A. 135/165/215/245, 275/295/310/330f/330f. Not quite @ parallel/need to trust it
B. 5:28 @ 135
C. 56 BB Step-Overs
a. up to 165
then- 200/210/220/230fail/210
b. started at 95#, had to drop to 85 in first round after 2 fails- 10:15- my goat…
c. 45
A/B. Up to 115kg
C. 5.40, snatch was 50kgx9, 55kgx6, 60kgx3
D. 65 box over jumps
That is a crack up! You smashed it Olli! Good lord.
A. 165/205/250/310
350/375/395
B. 3:55
C. 55
3:55, Nice!
thanks, couple guys from our comp class did with me..they really pushed me
A. 95/120/150/175
195/210/225/240(F) been failing this weight for over a year. Today I think I gave up on it too soon. 225×2
This week has been tough with finding time to train. Today I did 15 mins of Wednesday’s work. Wish I had time to complete all because I think rounds 6,7,8 is where the magic happens.
A. 65-78-101-117
B. 133-140-148-160-148 4# PR woo hoo!
C. 9:24 started with 45# ugh; ring dips felt great today- did them all strict to make up for pathetic snatches 😉
D. 48
E. suck bucket- 4 Sets of: Handstand Push-Up Negatives x 5 reps @ 30A1; Rest 90 seconds
A. 60-75-110-130
B. 147-156-165-175-165 2# PR
C. 6:53 75#
D. 51