Primary Training Session
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Hang Snatch + Snatch
*Sets 1-3 – 75-79% of 1-RM Snatch
*Sets 4-6 – 80-84%
*Sets 7-8 – 85%
B.
“CrossFit Open Workout 13.3”
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10’/14 lbs to 9′)
90 Double-Unders
30 Muscle-Ups
Rest until the running clock reaches 20:00, and then…
C.
Complete as many reps as possible in 7 minutes of:
3 Clean & Jerks (135/95 lbs)
3 Bar-Facing Burpees (18.0 Standards)
6 Clean & Jerks
6 Bar-Facing Burpees
9 Clean & Jerks
9 Bar-Facing Burpees
12 Clean & Jerks
12 Bar-Facing Burpees
15 Clean & Jerks
15 Bar-Facing Burpees
and so on…
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Strength Accessory Option
A.
Three sets of:
Incline Dumbbell Bench Press x 5-6 reps @ 30X1
Rest 90 seconds
Single-Arm Kettlebell Overhead Walk x 50 feet each arm
Rest 90 seconds
Glute-Ham Raises x 6-8 reps
Rest 90 seconds
B.
For completion:
400 Meter Sandbag Carry (Bear Hug)
Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry. Please note the weight of the sandbag used, as we will want to increase the load over the course of the next several weeks.
C.
Every minute, on the minute, for 9 minutes (3 sets) of:
Interval 1 – V-Up to V-Sit x 12 reps
Interval 2 – Med Ball Alligator Crawls x 6 meters
Interval 3 – Straight Body Ceiling Reaching Crunches x 20 reps
Running Endurance Option
Three sets of:
Run 800 Meters @ 1-Mile PR Pace
Run 400 Meters @ 60% of 1-Mile Pace
Rest 5-6 minutes
Rowing Endurance Option
Five sets for max meters of:
5 Minutes of Rowing
Rest 60 seconds
Just like last week, the goal is consistent splits for each of the five sets. Go hard, but perceived rate of exertion should increase throughout the session to maintain your pace.
Open workout 13.3
150 wallballs 70/25/25/18/12 6:02
Double unders UB 7:04
Muscle ups 8/5/4/3/4/3/3 10:42
Wallballs 10/9
1+19 wallballs
@20:00
7 min amrap
62 reps
A) 190/195/200/205/210/215/220/225 failed 225
B) Got through 21 mu — was only able to string together 3 or 2 at a time. My mu simply isn’t efficient and it shows in a workout like this. Finished DU right around 7 min mark.
66 Reps
Today (Monday, rest day for me) will do rowing endurance.
Session two
Hang snatch + snatch
205-210-215
215-220-225
230-230
Primary conditioning
13.3:1+4
5:30 karen
7:07ish double unders
10×3 muscle ups tried to stay 6/min
Round of 12+3 (63)
Session one
Aerobic stuff on bike
5 on/1 off x5
70-71-68-63-62
Incline bench+overhead carry+cable pull throughs
400m dball carry 5:15ish ub with 80
Ab emom done
A. HS+S: 102/104/106/108/112/114/115/115
B. Got 20 muscle-ups! First time ever doing this one! Finished the wall balls in 6:06. Limiter on my sets was my shoulders. Legs felt good and breath was under control. Had one trip on dubs at rep 79. Mostly sets of 3s on muscle ups…felt that shoulder fatigue.
C. 62 reps (finished 12s + 2 c&j)
Legs were smoked after 13.3 ?
Strength Accessory:
C. Done
Great work getting 20 Muscleups!!! Thats awesome!
A.100-105-105-110-110-115-115-120
B. 21 MU, really excited about that, it’s been a long time since I did this one but only got 8 mu last time.
Then joined the gym for an in-house casual comp and skipped the next part
Where have you been Lara?!
Since doing the Athlete+ i got lazy about putting my scores here because it was like reporting it twice. But doing the little in-house comp put me into a community environment where through my community i outperformed myself. It reminded me that when we put ourselves out there, so that we expose ourselves, show our strengths and are weaknesses, we can no longer hide from them and it makes us strive to be better. Or at least for me. For a moment I thought how i wish i had a community like that in my training, and then I remembered… Read more »
Awesome to hear you made that realization. Its the reason why I always encourage people to post. I love following athletes progress and results. I spent the majority of my crossfit training life training alone thats why the blog was so important to me. It gave me a sense of belonging, motivation and accountability.
Primary Training:
A. 1-3@165, 4-6@175, 7-8@185. Felt good. Missed one hang snatch at 175.
B. 253 Reps (13 Muscle-ups) shoulders were smoked from HSPU and DB snatches yesterday
C. 51 reps
A. 170, 175, 180, 185, 185, 190, 195, 195 No misses
B. Got up to 27 MU on the 13.3. Was slow on muscle ups, did 5+4+3+2+2+3+3+2+2+1
C. Went up to round of 12 reps, stopped on a burpees. C&J felt heavy.
Hard week of work! Looks like your body is looking forward to that rest day!
A) 180, 190, 205 no misses here
B) got 12 Muscle ups, wallballs wrecked me
C) 6 burpees into the round of 12 so 54 Reps total. The whole burpee thing smoked me
Time to practise that new Burpee standard
Yes for sure I need to spend some time on it
Primary Training Session A.Done B. “CrossFit Open Workout 13.3” Complete as many rounds and reps as possible in 12 minutes of: 150 Wall balls (5:48) 90 Double-Unders (7:01) 30 Muscle-Ups (10:58) (1 Round + 23 wall balls) WB= 19/18/17/16/15/14/13/12/15/11 DU=60/30 MU=10/7/3/3/2/2/2 ? Rest until the running clock reaches 20:00, and then… C. Complete as many reps as possible in 7 minutes of: 3 Clean & Jerks (135/95 lbs) 3 Bar-Facing Burpees (18.0 Standards) 6 Clean & Jerks 6 Bar-Facing Burpees 9 Clean & Jerks 9 Bar-Facing Burpees 12 Clean & Jerks 12 Bar-Facing Burpees 15 Clean & Jerks 15 Bar-Facing… Read more »
Nice job getting back to the wall balls!
That’s a pretty good strategy on wall balls ?
it was very effective ? it keeps you pushing and it does not bother the amount because they are small amounts, that is, you can not rest more than 2 p 3 seconds. ??
Accessory strength work done
100lb sandbag no drops
Session two
Depth drops done
Sotts press empty bar
Lift off power clean jerk 225/240/255
Liftoff clean jerk 245/255/265
Clean and jerk 275/290/305(f)/305
Primary conditioning
Went 4/3/2/1 on the deficit and 50 lb db
5:45-5:23-5:16-5:06
Great to see those numbers coming back up!
Primary session:
A. Hang snatch + snatch @90/90/90/95/95/95/105/105
B. 13.3 got 220 reps
C. Made it to 5 out of the 9 clean and jerks
Strength accessory:
A. Incline Db bench @30/35/40, 6 reps each
Kb oh walk @35
Ghrs done
B. Used a 60lb sandbag
Primary Session
Hang snatch + snatch 80/82.5/85/87.5/90/92.5/95/97.5kg
B. “13.3”
264 reps – 24 MU
Probs came out a little hot on WBs, done in 5:40 then paid for in on MU. Still 5-6 rep PR and on long straps this time.
C. Finished rounds of 12s + 10 c&j
Strength Accessories
A. 35kg db incline bench
32kg oh carry
GHR 3×8
B. Raining outside so did 10x40m 1:1 rest with partner using 65kg dball
C. Done
Congrats on Ye 13.3 PR!
A. 115/120/120
120/125/125
130/130
B. 11mus finished wallballs in 6:09, DU’s in 8:54 (I’ve decided to go back up in my rope thickness). 11 jumping mu’s with the bottom of my the rings at nose height. This is higher than usual, I struggled coming out of the duo at the top.
12 c&j + 5 burpees
Solid finish to the week Dawn!
Primary session:
Snatches
205-215-225-235-240-245-245-250
Conditioning:
1+8rx. Got to MU at 7:30 shoulders were smoked
CJ + burpee
Finished 12 rounds 15 clean and jerks and 5 burpees
Decent
Primary training session:
A) did power snatches with these percentages because I got hit in the leg by a garage door that feel off the hooks at utsa yesterday and now my quad feels like it got punched really hard so I didn’t want to squat lol went 170/175/180/185/185/185/190/190
Then did the running endurance option 800s done in just under 3 minutes
Strength accessory
A) done with 70s for incline 80lbs for oh carry
B) it was wet outside so I did 10 sets :45 hold with 150lb bag :15 rest
C) done
Fun morning this morning!
Good finish to the week dude!
Thank you Tino!
A. Worked up to 106kg on the complex & since I felt good I kept going up on hang snatch and hit 118kg/260# for a hang snatch PR
B. 21 Muscle Ups
C. Finished the round of 12 at 6:59
Happy about my effort today. I know shoulder endurance is a weakness and I definitely attacked the workout today.
If it wasn’t for my shoulders being smashed going into the 7min AMRAP, I would’ve done a little better. The rest of my body felt ok.
Small victories
Solid finish to the week Jeffrey! Lots of good work in the bank!
Congrats on the hang snatch PR.
Thank homie! You’re the bomb
A) 177×2/185×3/190×2/195×1
B) 1+65 – wallballs done in 4:48 (120+30), DU unbroken, MU were 10-7-7-6
C) 12+13
Damn dude! Thats a massive score! Great work!
Thanks Tino – the 20# feels like a breeze after the max effort sets with the 30#
S1
13.3- 253 Reps (13 mu, failed 2 so could of had 15) 6:26 Karen
Part C- 68 reps
Yoga @ gym
Class wod (11:34)
12-9-6
-hang squat cleans 165#
-burpee bar mu
Solid finish to the week Noble!