September 21, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Two sets of:
45 seconds Band Assisted Lat Stretch (right)
45 seconds Deep Squat Progressions
45 seconds Band Assisted Lat Stretch (left)
45 seconds Prone PVC Pipe Pass Thrus
10 Kettlebell Swings
10 Goblet Squats
10 Single Arm Press (5 per side)
Rest as needed

Gymnastic Skills & Drills
Three sets of:
Legless Rope Hang Hold x 15 seconds per arm

and then …

Four sets of:
Hanging Knee to Chest Rope Pinch x 3 reps
Rest as needed

and then …

Not for time:
1-5 Rope Climbs (may elect to do legless)

Barbell Cycling Progressions
Four sets of:
Touch-n-Go Power Cleans x 5 reps
Rest 2 minutes

Goal loading per set (by %):
*Set 1 – 65%
*Set 2 – 65%
*Set 3 & 4 – 70%

CrossFit Open 18.1
Complete as many rounds an reps as possible in 20 minutes:
8 Toes-to-Bar
10 DB Hang Clean & Jerks
14/12 Calorie Row

35-54: 50/35 lbs
55+: 35/20 lbs

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lise demetrio
lise demetrio
September 23, 2019 6:36 pm

Sat 9/21 Dyn/Mob Done? Gymnastics skills/Drills All done 3 legless rope climbs+3/4 Barbell cycling: 94,94 101 lbs It felt ok on my thumb but if I had to do more or heavier it would’ve been very painful.. it felt good to be able to lift again 18.1 had to skip The Rowers were all being used Did my gym met con triple 3 rxd 61:28 I have not ran more than 800 since I came back so even though its not a great time I was happy to have done it .. regretted I couldn’t do 18.1 .. Monday 9/23… Read more »

RICHARD BAGLEY
RICHARD BAGLEY
September 23, 2019 7:19 am

DMA
Legless rope climbs getting better
TNG PC X 5 = 175/185/190/195
Only time for 5 rounds of 18.1= 11:40

Joe Barsi
Joe Barsi
September 21, 2019 12:32 pm

Barbell 135,145,155,165
18.1 – 10 rounds +8 T2B + 2 C&J

JEREMY WILLIAMSON
JEREMY WILLIAMSON
September 21, 2019 8:37 am

DMAWU) done
Gymnastics) done (5 legless)
BB cycling) done @ 75kg,80,85,88
Condo) 7 rds + 11
Mostly “nose breathing pace” on condo, long day ahead 🙂

Dean Plummer
Dean Plummer
September 21, 2019 7:34 am

Mobility completed
A)Tough. Hands are beat up after this week.
B)117.5#/127.5/147.5(2)
C)8+14

Dean Plummer
Dean Plummer
September 23, 2019 8:45 am
Reply to  Nichole DeHart

Yes. Thank you. I’ll let you know how they feel after the T2B today.

Marie Martensson
Marie Martensson
September 21, 2019 2:35 am

Friday’s session today, Saturday
DMAW done
Back squats: Built from 63 kg up to a new PR of 91 kg (+1 kg)
Gut Check: Scaled to 8 RMU, finished in 14:44 min, First set, all singles and I hit all attempts. Thrusters 10/10/10, slow pace, second set, all singles, failed 1 attempt but re did and completed all 8 reps.
Core accessory work completed
Row session
1. 1:59
2. 2:01
3. 60 calories
I also re did the snatches from Monday (as I didn’t use blocks), will upload some short clips as I need help here.

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