Workout of the Day
A.
Three sets of:
Press in Snatch x 6-8 reps
Pectorals SMR with Lacrosse Ball
x 60 seconds per side
PVC Pipe Pass Thrus x 10 reps
B.
Five sets of:
Snatch-Grip Push Press from Behind the Neck x 2-3 reps
Rest 2-3 minutes
C.
Every minute, on the minute, for 12 minutes:
Snatch + Overhead Squat @ 75-80%
D.
40-49
Ten sets for times of:
40-Meter Shuttle Sprint inside the gym – 10m out, 10m back, 10m out, 10m back (for all of you who are restricted by the weather)
2/1 Muscle-Ups
4 Push Press (135/95 lbs)
8 Chest to Bar Pull Ups
12 Burpees Over the Barbell
Rest 90 seconds
50-54
Eight sets for times of:
40-Meter Shuttle Sprint inside the gym – 10m out, 10m back, 10m out, 10m back (for all of you who are restricted by the weather)
2/1 Muscle-Ups
4 Push Press (125/83 lbs)
8 Chest to Bar Pull Ups
12 Burpees Over the Barbell
Rest 90 seconds
55-59
Eight sets for times of:
40-Meter Shuttle Sprint inside the gym – 10m out, 10m back, 10m out, 10m back (for all of you who are restricted by the weather)
2 Chest to Bar Pull Ups
4 Push Press (125/83 lbs)
6 Chin Over the Bar Pull Ups
12 Burpees Over the Barbell
Rest 90 seconds
60+
Eight sets for times of:
40-Meter Shuttle Sprint inside the gym – 10m out, 10m back, 10m out, 10m back (for all of you who are restricted by the weather)
2 Chest to Bar Pull Ups
4 Push Press (95/65 lbs)
6 Chin Over the Bar Pull Ups
12 Burpees Over the Barbell
Rest 90 seconds
C. 105#
D. cumulative time: 45:19/bar MU/95#PP/C2B WHEW!
A. complete
B. 95-135-155-155-165
C. all sets at 135 lbs
D. complete rx , under 40 min ( clock was taken and didnt have my phone )
B. 95/115/135/145/155
C. 145 with the addition of 20 DBLU’s per minute
D. ran out of time. Had to coach class
Did 50 toes to bar for time after class cashout @ 2:08. Then 10 EMOM of burpees. Tabata scoring held 15 every minute. HURT LIKE HELL!
M/45
A. Complete Rx’d (Press in Snatch 45… lowering weight was challenging due to previous shoulder injuries, pressing not an issue)
B. 45, 75, 105, 125, 125
C. 155 (80% 1RM) Rx’d
D. 2:48, 2:56, 2:54, 2:58, 2:58, 3:02, 2:51, 3:09, 2:34, 2:15 Rx’d (settled into a better pace towards the end/found my 2nd wind)
A. Done
B. 135/155/165/170/175
C. 165 Smooth
D. 10 sets between 2:15 and 2:35 only 1 MU per round
A. Done
B. 85/90/95
C. all at 76#
D. 2:23/2:23/2:33/2:30/2:34/3:04/2:57/2:52/3:10/3:21@95#
attempted a mu every set, got turnover once but was too low in the dip to press out!
F 60+
A. Yep
B. 35/45/50/60/65 2-3 reps
C. 50#
MA 40-44
A. Completed
B. 95/125/155/175/185 x 3 reps
C. 105 x 4/115 x 5/125 x 3
D. 2:16/1:59/2:05/2:42/2:38/2:22/2:36/3:04/2:58/2:57
A. Done, only barbell with press snatch.
B. 75×3, 85×3, 95×3, 105×2, 115×2
C. 85, 85, remaining at 95
D. fastest 2:30 slowest at right under 4. I failed one MU on round 9, waited and got it the second time. Was mentally tough to get through this. I did it alone, so no push. Missing my CFM family.
A. Done
B. #135,#155, #185, #205,#215
C.#165 w/ no misses
D. first round 1:38. Total time with rest 32:45.
A : done
B: done
C: @ 60kg. Solid reps
D: 1:23 / 1:23 / 1:34 / 1:36 / 1:43 / 1:47 / 1:48 / 1:51 / 1:56 / I was pushing to keep these under. 2:00, CTBs became the slowing factors (as always). Never finished the last set as I injured my shoulder on the second MU. Old injury and the shoulder volume caugh me out. Big competition in EU this weekend aswell – gutted 🙁
40-44
A. Completed
B. 65/75/86/95/100, 3 reps each
C. Did not complete. Made the choice to do portion of D before time ran out.
D. 5 rounds only, jumping MU: 4:23/3:04/3:17/3:04/3:04 (thought I could do C2B without grip protectors and then ended up spending a minute putting them on when my hands sent NOPE signals! LOL). Hoping to get better at stringing my C2Bs.
A. Done
B.Used very light weight – 35lb bar
C. 95lbs felt good
D.Only able to complete 5 rounds..my garage gym is very small so not enough room to do shuttle runs. Did 100m Row instead. Strict ring pull up, 1 strict dip, 4 Push press at 65lbs, 8 pullups and burpees. Average time 2:47. Had no pulling strength left after yesterday….and for some reason I have lost my muscle up mojo the last two weeks. The 4lbs holiday gain hasn’t helped. Here’s to getting it back next week!
CrossFit Totals at our box today. I got my first back squat PR in 27 years, 415PR.
That was fun!
A. Done.
(Press in Snatch? Wow! Ugly, but completed) Mobility problems. Strength problems. 🙂
B. 145, 155, 165, 175, 185. Slowly got more comfortable but still pretty rough.
C. 135. Much room for improvement.
D. Wow. Survived!
Working MU progressions 3x per week. Getting better but very inconsistent.
Did Jumping MU for WOD.
Bar facing burpees.
First round in 2:10. Completed round 10 at 32:20.
Forgot to take picture of my times.
A: complete
B: ,125,135, 155, 165, 175
C: complete at #160
D: complete: RX, 36:12
Wow, that was a mind F. My hands are very sore, great WOD, loved it. Ouch!!!
A. Done
B. 190/220/240/250/260 all by 3
C. 155 – all reps felt solid
D. RX – first round 1:45 then fluctuated 2:05-2:24 for next nine rounds. All based on rest at ctb. Got through sprint/mu/pp at same time each round. Broke ctb up 5-3 for final 8 rounds. Burpees all about the same pace.
(40-44, CW)
A. Done
B. 85, 105, 115, 120(F – wtf), 115, 115
C. Done 95lbs – felt good
D. 2:03, 2:01, 2:04, 2:11, 2:18 – as rx’d but then lost MU… just no pull left
3:07 (MU Fx2), 2:34 (MU Fx1), 2:28 (MU Fx1), 2:48 (MU Fx1), 2:34 (MU Fx1)
152 chest to bar pull ups in two days has gotta be a record for me.
A. Done
B. 45, 55, 65, 70, 75
C. 75 all rounds
D. Ran out of time
Lots of awesome athletes posting, I hope this programming helps me!!
a. not going to sugar coat it…cannot do SOTS press. So held barbell behind back and sat at the bottom; completed the rest.
b. 85, 95, 105 x 3; worked on remaining upright during dip
c. done at 95
d. skipped; suspect too many C2B yesterday…therefore no MU today and hands a bit tender
*Will regroup tomorrow.
You aren’t alone Karen! That is the case for many! Keep working those mobility drills and soon you will have that press in snatch!
Thanks Nicole! I spend a lot of time try to better my movement and end range of motion. I love the deliberate mobility programmed!
A. Done
B. 85/115/125/130/135/135 all x3
C. 115×7, 120×3
D. 40-49:
1:40/ 1:51/ 2:06/ 2:15/ 2:13/ 2:13/ 2:03/ 2:00/ 1:55/ 1:51
So bizarre what happened here. I think I finally got settled into a burpee pace half way through.
No shoulder pain on the rings. Boom!
Wahoo!! Fantastic!