A.
Four sets of:
Single Arm Kettlebell Overhead Squats x 3 reps @ 4311 each arm
(stick to the tempo, slow descent, 3 second hold)
Rest as needed
Build to the heaviest set you can safely support with good mechanics.
B.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 1 rep @ 55-65%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 65-75%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch from 2″ Below the Knee @ 75-85%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Lift-Offs + Snatch @ 85-90%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 90-95%
C.
Back Squat
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 5 reps @ 85%
*Set 8 – 3 reps @ 90%
*Set 9 – 1 rep @ 95%
Rest as needed between sets.
D.
Complete as many rounds and reps as possible in 10 minutes of:
30 Heavy Rope Double-Unders or 50 Double-Unders
20 Pull-Ups
10 Power Snatches (95/65 lbs)
E.
Three set of:
15 Seconds of Dumbbell Lateral Raise
15 Second Dumbbell Lateral Raise Hold
15 Seconds of Dumbbell Front Raise
15 Second Dumbbell Front Raise Hold
15 Seconds of Dumbbell Strict Overhead Press
15 Second Dumbbell Strict Overhead Hold
Rest 2 minutes
A. 35/44/44/53#
B. 115/135/135#
145/155/155#
165/-/175#
-/-/175#
-/185/-
C. 262.5/280/297.5/280/297.5/315/297.5/315/332.5#
D. 3 rd Rx (9:19)
A: 20 kg Kettlebell
B: done
c: Done, PR 3RM back squat, 80 kg 🙂
D: 2 rounds + 50 DU + 15 pullups
C) 2 rounds
A. Done @10/ 10/ 12/ 16kgs
B. HH Snatch: 45/50/ 52,5kgs
Hang snatch: 55/ 57,5/ 60kgs
Snatch from below the knee: 62,5/ 65/ 67,5kgs
2 sn. lift offs + snatch: 70/ 72,5 (missed)/ 72,5 (missed)
snatch: 72,5/ 75/ 77,5 kgs
C. Done based on 155kgs 1RM
D. 3+37 Rx (Heavy rope was a tricky in this workout :D)
E. Did only 1 set with 4kgs then ran out of time.
A/16/20/24/32kg
Felt easy with 1kb ?
B/50/55/60kg
60/65/70kg
70/72,5/75kg
80/82,5/85kg
85/90/95kg PR by 5kg!!! ??
So happy with that… thanks invictus and Tino for that
C/5@105
3@112,5
1@120
5@112,5
3@120
1@125
5@120
3@125
1@132,5kg
Ok wit the %
D/3 full rounds +50 DU + 15 pull ups
Ouch the grip…
E/sub for extra conditioning with friends
2000m row
100 wall balls
10 ring muscle ups
17’
Spicy after D
Thanks again have a nice day see you tommorow ???
A. Done with 2*12 and 2*16kgs KB Bad read did with 2 KB So one reps with 24kgs it’s easier with one ahah B. High hang snatch : 45-50-55 Hang snatch 55-60-65 2’´ below knee hang snatch : 65-67,5-70 2 Lift oFf + Snatch 72,5-75-75 Snatch 77,5-80-82,5kgs C. Back squat 5@120 3@130 1@140 5@130 3@140 1@147,5 4+1@140 didn’t trust in my legs on last reps ? 3@147,5 1@155kgs That’s was heavy last wave was no joke ? I m quite sure my back became a low back squat on few reps on that’s last wave D. 3+72reps Rx E. Done… Read more »
A. 8kg, 12kg, 12kg, 12kg
Believe it or not, this is an improvement! Seeing improvements each week in my ankle and shoulder mobility!
Had to due squats and snatched with the class due to work schedule and time constraints. Did back squat wave and 10 minute EMOM with snatches
B. 95, 95, 95, 115, 115, 115, 115, 125, 125,
C. 225, 245, 225, 260, 225, 285, 310
D. Did 50 DU
3 + 73 (all DU UB)
E. With 5# plate and shoulders were lit ? ? ?
A)70lbs
B1)145
B2)165
B3)195
B4)205
B5)205
C)based off 385lbs
D) 3 rds + 31 Dubs
A: done.
B1: 40, 42.5, 45kg
B2: 45, 47.5, 47.5kg
B3: 47.5, 50, 50kg
B4: 50kg
B5: 52.5kg
C: single leg stuff
D: 3 + 73
E: done.
A-??♂️( forget )
B-finished with a 95kg solid Snatch ( respect the %)
C- based on 200kgs
D-3+40 Du’s
E-✅
B.up to 85kg
C.up to 140kg
D.3 rounds Rx regular rope
THANK YOU, COACH TINO!!!! I think I’m going to take some sometime from posting and be more present. I’ll be training hard. E) 15 (8-11 reps) A) 24/24/24/32kg Xover symmetry in between sets B) 140/155/165 170/180/190 200/209/215 220/225/230 233/238/243 Then some more 255PR match…260 PR 5 lbs (belt, knee sleeves) crossfit PR oly comp would not count, arm re-press in the reviving position) C) (knee sleeves or wraps the entire time) W1) 330/350/375 W2) 350/375/413 (belt on here) W3) 405×5 (knee wraps) (5 rep PR) /skip set of 3/425 knee sleeves D) 5 rounds plus 11 DU @ 50 DU… Read more »
Did hip rehab and Invictus Gymnastics instead of part A and part C.
B. Up to 47,5kg (95%).
D. 15 cal AB instead of DU’s (shin splints) and TTB instead of pull-ups, since I need to practise them more. 3 rounds + 5 TTB
E. Done
A. Done up to 20# DBs and with sets of 15 ghd extensions and 15 clamshells between sets B. Worked up to 85 for high hang, 95 for hang and stayed at 95 for everything else. For LO’s I did pause at knee into full snatch. D. 4 rounds modified to 5 cal AB, 20 KBS, 10 KB snatch (5/5) I’m fighting nausea right now so eating has been difficult and I’m depleted, especially in protein. Last week I only managed 2X sessions, so goal this week is to get in my regular 4X, modifying to whatever feels right. This… Read more »
A. Done with 16kg Kettlebell, progressing with over head mobility.
B. Done, increasing weight and improving my technique. (45kg, 50kg, 55kg, 55kg and 57,5kg)
C. Done, feel comfortable.
D. 3 rounds + 10 DU’s. (Rx)
E. Done
A. 16kgx2 24kgx2
E. Done 15#
B.
135/155/165
165/175/185
185/205/205
205/215/225
235/245/265 missed 265 was feeling good
C. 290/315/335/315/335/350/335/350/370
Felt strong here
D. RX with scout rope
5+20 DU
All pull ups unbroken
Unfortunately could not make it today. Will do today, tomorrow and so on!
A – Done @ 16kg and 24kg
B – Percentages based off 205, made 90% and missed last snatch at 195 (95%). Felt okay, think I was traveling and missed snatch days a few times in a row so a little rusty
C – 315/335/355/335/355/375/355/375/400
squats felt great today
D – 4 rounds – used RX zeus rope first 2 rounds and then moved down to regular rope,
E – Done with 10s
A. 35lbs
B. Up to 180
C. Off of 340 but knocked 5% off of each rep. Knee felt much better
D. 3 rounds plus 5 snatches
E. done with 10s
B) up to 255
C) up to 380
D) 5+25
AM workout: army PT test
2 min pushups
2 min sit-ups
2 mile run
8 strict pulls ups
PM workout:
A. 88lbs
B.
155/178/178
178/198/209
209/209/220
220/220/231
231/242/253(miss)
Lifts felt good. I missed 253 because of my lockout in my right arm. That’s not my good shoulder.
C.
350×5,380×3,405×1
380×5,405×3,427×1
Stopped here because my leg cramped
D. Gym was busy and equipment was limited
2k ski erg
*emom 5 burpees
Awesome to see your numbers coming back up again!