Workout of the Day
A.
Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 4 reps @ 85-90%
B.
Every 2 minutes, for 18 minutes (9 sets), complete:
Hang Clean + Front Squat + Jerk
C.
40-54
Complete as many rounds and reps as possible in 8 minutes of:
3 Muscle-Ups
6 Ring Dips
12 Kettlebell Swings (32/24 kg)
55+
3 Chest to Bar Pull Ups
6 Ring Dips
12 Kettlebell Swings (24/16 kg)
D.
Three sets, not for time, of:
Kettlebell Box Step ups (strict) x 6 per leg
Rest 30 seconds
Hip Bridged Hamstring Curl with Feet in Rings x 20 reps
Rest 30 seconds
Reverse Hypers x 20 reps
Rest as needed
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A) sets done at 75#. Felt easy, so I retested my max and got 90#
B) 85,95,105,110,115,115,125,135,145
C) didn’t do the WOD. Still feeling the effects of “Murph”
A. 120#
B. 95/125/135/145/155/165/170/175/175
C. skipped
D. Done 24k
A. 80 (1) 85# (5) – opps, just saw x4 reps – did singles, thought was easy. Sorry missed that one.
B. 65/75/85 (2)/ 95 (5) – when get heavier my form goes to ……
C. No rings at gym (yes, still traveling)
D. Box stepups w/ 15# DB, Curls on ball, back extensions on inclined bench
yes, I admit – still sore from Murph
Congratulations on the weekend success!
A: 140
B: 140,140,145,150,155,160,170,175
C: 6 rounds chest bar 32 KG KB
D. done with 24 KG KB
A.140,140,140,145,145,145
B.185,190,195,205,210,210,210,215,220
C.4+2mu
D. No time
Ditto what Hoke said re: Murph
A. Shoulder press: 100,115, 125, 125, 125,125 (80%) I know this is an E2MOM, but my experience this week and last week is that I really need 3 minutes for my shoulders to recover to hit the reps when it’s at 80% or more.
B. HC + FS + Jerk: 135, 140, 145, 150, 155, 155, 155, 155, 155
C. 3 Strict pull ups, 6 ring dips, 12 RKBS @ 32kg: 6 rounds + 9 reps
D. Done. KB Step-ups with two 44lb KBs.
Feeling the effects of Murph, went a little light on the weights.
A. Done at 115 ~80%
B. Done at 145
C. 4 rounds with 28kg
D. Skipped
A. 65/85/85/90/90/95 x 3reps F4th rep
B. 85/105/115/120/125/130/135/140/145
C. Rather than scale I worked on transitions and ring dips and db shoulder strength circuit. Gotta still get a MU! then I did class wod
75 STOH @ 55bls 2:25
D. Done
Back after a little vacation and 5 full days off aside from back exercise and mobility; my back is feeling better though not 100%; hoping that maybe next week I can do heavier weights again.
A – done all at 90#
B – done all at 110# (took from blocks, did power clean then two front squats)
C – 2 rounds plus 5 dips
D – 2 rounds complete and had to go
Congrats to Invictus team and athletes in CA. Was fun to watch 🙂
My first workout in the off season program. Maybe bad timing, given post-Murph effects.
A. 95/115/115/120/120/115
B. Up to 125
C. 6 rounds
D. Done
A. 145 2 sets then down to 135 for the rest
B. Worked up to 185, but HPC and Jerk only, no FS – knees feeling wonkey today
C. C2B, 70lb KBS – rds plus 3 C2B plus 6 RD. Did full (American?) KBS – difficult at this weight for me.
D. Just stretched out – no step ups or squats for a couple of days.
A.155×4
B. 205/205/205/205/205/215/215/215/215
C. 4 rounds +4 KB swings
D. Worked on butterfly C2B, 4×8, still having problems finding a good rhythm
A. 85 x 3 first 3 sets, 80 x 4 last 3
B. 115, 120, 125, 125, 125, 125, 125, 120, 120
C. At globo gym today. Did 12 min of 6 stationary dips, 9 pull ups, 12 kbs, 15 god sit-ups
D. skipped – will try and squeeze in tomorrow
Also, congrats to Nichole, CJ and all the Invictus athletes! What an amazing effort this weekend. It was great to watch!!
A) 6×4 @ 72#
B) 2×73, 2×83, 2×93, 2×103, 1×113 (missed jerk)
C) 2Rds+2 MU (training rings with red band, strict ring dips, 53# Russian)…ring dips slow.
D)26# KB…rehab. a weak left glute.
A-155×4,4,3,2 then 145×4,4
B -Up to 205 missed 215 clean-all power lifts
C-5 plus 1Mu
D-Class started so I did 3 rounds 10 cal Airodyne and 10 GHD.
Next time do a full clean – if it doesn’t say power then i want them full cleans!
Ok, was being lazy after Murph yesterday.
A. 135, 140, 140, 145, 145,150
B. 185, 185, 195, 195, 205, 205, 215, 215F (didn’t get right elbow around fast enough), 215
C. 5 rounds
D. Skipped, ran out of time
Solid work on part C!
A. 6-sets of 85×4
B. 95 / 100 / 110 / 115 / 125 / 125 / 130 / 135 / 140
C. 3 + 3 (banded MU)
D. done
A) 55,65,75,85,85,85
B) 65,70,75,80,85,90,95,100,105 -heaviest clean I’ve done in a while. Felt pretty good
C) 4 +3, did strict pull-ups
D) done
A. 145
B. Up to 225
C. 5 rds rx
D. Done
Nice work Jamie!
A. All sets at 45kg
B. All sets at 60kg
C. 4 rounds and 3 MU – RX
D. done
Great work Renata!