A.
Every 2 minutes for 8 minutes (4 sets):
3-Position Clean x 1 rep
The 3 positions we are looking for are: Hip Clean, Hang Clean, & Clean from the floor. Use this as a warm-up/preparation exercise. The focus is on getting warm & prepared, not getting to a heavy weight.
B.
Every 2 minutes, for 10 minutes (5 sets):
Clean & Jerk x 3 reps @ 65% of 1-RM Clean & Jerk
C.
Every 2 minutes, for 14 minutes (7 sets):
Front Squat
*Set 1 = 3 reps @ 70%
*Set 2 = 3 reps @ 75%
*Set 3 = 3 reps @ 80%
*Set 4 = 2 reps @ 85%
*Set 5 = 1-2 reps @ 90%
*Sets 6-7 = 1 rep @ 95%
D.
Against a 2-minute clock…
15/10 Calorie Assault Bike
15 Toes-to-Bar
Max Double Kettlebell Front Squats (24/16 kg)
Rest 60 seconds and repeat for a total of SIX sets.
Scale to allow for 30 seconds of double kettlebell front squats.
E.
Three sets of:
15 Single-Arm Banded Dumbbell Rows
Immediately followed by. . .
20 Bent-Over Gorilla Rows
Rest 90 seconds
A. Done
B. Done @ 165#
C. Top set @ 310#
D. Sub with row, 12 TTB, 16kg KB
19, 17, 17, 16, 18, 18
E. Done
A.135 lbs
B.165 lbs
C.195/205/225/235/245/260
D. Rx 4 sets,12/12/12/12
E.Done
Almost forgot to post! Work is still nuts but all good! I was exhausted today but Training felt good!
A) done, stayed at 105
B) 135
C) 150/160/175/185/195/205/205 these felt great
D) 17/15/16/17/16/16 Rx
E) done
Thanks Tino! Hope your day was great!
Great job getting this in after a tough day! Hope you got some good rest!
A. 45/75/95/115
B. 135/155/155/155/165/165
C. Front squats 165/185/200/215/225/235/250
D. I did Awful annie but with 25/20/15/10/5 on ghds on Saturday night and it hurts to cough and sneeze today. So I skipped the toes to bar and just did a quick Tabata assault bike for calories and got to 78cals total.
E. Done
Last week was my first full week in a CrossFit gym, still scaling back until my body is ready to add on the full weights and reps.
Good to see you feeling good again in training…just be safe with those GHD’s 🙂
A) 65/85/95/100
B) 110 didn’t do the jerks giving overhead a rest probably the rest of the week
C)130/140/150/160/165×2/175
D) 13/13/15/14/13/13 RX
E) 20# dB / 35#kb
Let’s get you healthy going into the new cycle! Solid session though! ?
??
A. Done
B. 84Kg
C. 110/117.5/125/132.5/140/147.5(f)/147.5Kg(f)
These didn’t feel all that great. Right shoulder was collapsing on me.
D. Rx w/ Echo
20/16/15/13/16/13
E. Done
Checked back in on the 5th then checked out again on the 6th ???♂️
I was fading. Gave a hard push on 5. Was smoked on 6. I actually stood and looked at the KBs in the last one for what seemed like forever. ????
Howdy!
A. Up to 115 lbs.
B. 165 lbs.
C. Did 10% lighter: 215-235-252-270-288-306 lbs.
D. 16-17-14-15-16-18.
E. Done.
Have a great day!
???
A. 135/145/155/165#
B. 175#
C. 210/225/240/255/270/285#
D. 5×10 (20 kg KB’s)
E. Done 2 sets 30#
A: 65-115
B: 135
C: got to 215
D: 10, 11, 10 x 4
E: 15 & 35s
A. 65,70,70,75#
B. Done at 80#
C. Done based off of 160# max
D. Had to modify, as my gym is still closed
2 minutes on the clock:
15 thrusters 45#
15 v-ups
Max double dumbbell front squats
Rest 60 seconds, repeat for 6 rounds
15,15,15,13,15,17
This one hurt more than I thought it would ?
E. Done
Everyone seems to be really enjoying todays intervals …?
Fun start to the week!
A. 95/135/155/165
B. 185
C. 215/230/245/260/275/290
D. Scaled to 10 t2b, 10/8/8/7/8/10
E. Done
Good work bringing that last set up!
150lb Sb a decent sub for the double kb front squat?
Perfect! ?
Happy Monday y’all!
A) ✅
B) ✅ 100#
C) ✅ started at 60% and worked up through 90% only based on feel for today
D) ✅ wooza, used bike erg (new addition to home gym) 15, 22, 13, 15, 15 DB front squats w/25# set
E) ✅
^ Pedro’s wifey
Ooooooo that’s a nice new addition and a great workout to break it in!
Moved across the country for school and had to iso for 2 weeks but WE BACK BABY
A. Up to 185
B. 185 across
C. Up to 285
D. Forgot to take a picture. Started at 17 and ended at 8. Echo bike
E. Done
Took it easy on the percentages but hamstrings still feel blown up 🙂
Welcome back David! Good to see you arrived safely! Ease yourself in this week! Hope you’re settling into your new home
A) Done 60/60/70/70kg
B) All done at 70kg
C) 74/79/84/90/96/100/106 kg Went really really well!
D) 7/7/7/7/7/7 reps.
Last two sets were done with 10 Toes To Bar instead of 15. I simply couldn’t not get my feet to the bar 🙁
E) Done with 20 kg Dumbbells
My legs are really getting great!
Great day of lifting but those toes to bar got you! Still a solid start to the week!
A .done
B.done
C.done
D . Done with db 17,5kg
17/16/10 /0 /9/8
In the four set i try not sprint in assault change with a constant effort and im dead ,
E. Done
Looks like ☠️ on that 4th! Good job coming back on 5th and 6th ?
A. 95/ 125×2/ 135
B. @165
C. 205/ 215/ 235/ 255/ 255/ 285/ 285x
D. 1/8/4/0/2/4
E. Done with Kb
D was hard ???
Great way to start off the week!
A. 40/50/60/70kg
B. 80kg
C. 97,5/105/110/115/120/125/125kg
D.
Set 1-3: RX 10 reps
Set 4-6: scaled 10 T2B 10 reps
E. Done Dumbbells 22,5kg
Looks like the perfect modification to keep you moving!
Yes!! I suffer more with the assault bike so I prefer to maintain the cal and reduce a little the T2B to have 30” at the end ?
A) 80kg
B) 80kg extra work, because we are not allowed to drop any weight haha
C) did a pause fsq and fsq complex, up to 115kg (in 120 failed the 2nd rep)
D) did class workout today
10 rounds
15 wb w/ 9kg
250 row
Time: 15:35
Really wanted to do sub 15’, but couldn’t push enough the rowing
E) done
A. Done
B. 205 across
C. 260/280/300/315/335/350/355
D. RX
22/19/17/15/14/14
Rough today .. did a workout yesterday with 100 ghdsu so could have played a roll. But high volume squatting is always hard for me
E. Done
100 GHD’s, building some solid abs, but yeah I would surprised if you weren’t feeling it!
??♂️??♂️
?♂️