Primary Strength Session
A.
Four Sets of:
Depth Drops x 6 reps
(perform from a slightly higher box than last week)
B.
Front Squat
*Set 1 – 5 reps
*Set 2 – 4 reps
*Set 3 – 3 reps
*Set 4 – 2 reps
*Set 5 – 1 rep
Rest 3 minutes between sets.
*Goal is for each set to be heavier than last week.
C.
Every 2 minutes, for 10 minutes (5 sets):
2 Power Cleans + 1 Power Jerk
*Sets 1-2 = @ 75% of 1-RM Power Clean
*Sets 3-4 = @ 80% of 1-RM Power Clean
*Set 5 = @ 85% of 1-RM Power Clean
D.
Complete as many rounds and reps as possible in 4 minutes of:
6 Front Squats (245/165 lbs – taken from the floor)
30 Double-Unders
Primary Conditioning Session
For time:
1600 Meter Run
80 Wall Ball Shots (30/20 lbs)
40 Chest-to-Bar Pull-Ups
20 Strict Handstand Push-Ups to 4″/2″ Deficit
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.
Take 20 minutes to build to today’s 1-RM Bench Press with a 1-Second Pause
Control the descent of the barbell, let it rest on your chest for a count of “one-one thousand” and then press.
B.
Every minute, on the minute, for 12 minutes:
Minute 1 – 30 seconds of Muscle-Ups
Minute 2 – 30 seconds of Handstand Walk
Minute 3 – 30 seconds of Toes to Bar
Report results as follows:
MUs – 6/6/6/5
HSW (in meters) – 10/9/11/8
Toes to Bar – 17/14/14/14
Rowing Endurance Option
Four sets for times of:
Row 1600 Meters
Rest 4 minutes
Your goal should be to maintain consistent pacing across the four sets – but all sets should be performed faster than your 1550s from April 23. If you’ve been wearing a heart-rate monitor, you should also be noticing that your heart rate is remaining lower at the same or faster paces during these intervals, and hopefully dropping back to a bit lower beats per minute during your rest intervals.
Running Endurance Option
Five sets for times of:
Run 1000 Meters
Rest 2 minutes
*Set 1 – 95% of 1-Mile PR pace
*Set 2 – 80% of 1-Mile PR pace
*Set 3 – 95% of 1-Mile PR pace
*Set 4 – 80% of 1-Mile PR pace
*Set 5 – 95% of 1-Mile PR pace
B – 255/265/275/285/295
C – 205/215/225
D – scaled down to 225 3 rounds + 4 front squat
22:05 (wall ball felt pretty heavy)
Strength
A – 305 lb
B – Mus-9/7/7/7
Hsw – 10/10/10/10
Toes to bar – 19/15/15/15
B- 225/235/245/255/265
C- 175/185/195
D- 4
19:02
Rowing conditioning
6:33/6:34/6:32/6:31
PSS
A)done
B)235/275/295/335/365
C)225/245/265
D)3rds+3FS
SAO
A)295
B)
MU-5/5/5/5
HS shoulder taps
T2B-20/20/19/20
A.done
B. 155/165/175/185/195
C. 125/130/135/140/145
D. 3 rounds @150
Conditioning
18:17
I expected it too take me 20min, and was pacing myself for a 20min workout. I was excited to becfaster and it took me by surprise, so it was challenging towards the end to motivate myself to go faster than just 20.
Strength accessory
A. 165
B. Mu 5/4/4/4
Hsw practice
T2b 20/20/20/20
So you’re telling me you went out way to slow ?
Solid start to the week Lara!
Strength
B. 310,330,345,355,370
C. 245,245,260,260,280
D. 4+1
Conditioning
18:16
Was short on time today. Will make up metcon
Front squats: 180/200/215/225/235
Cleans 145/155/165 tngo
FS/DU 4 rounds flats
Nice job sneaking this in!
A. Front Squat, 10lb increase on each set from last week.
1×5 @235lb
1×4 @260lb
1×3 @285lb
1×2 @315 (matched 2RM PR)
1×1 @340 10lb Lifetime PR
B. 2 PC + PJ
190 x2, 205×2, 225×1
Primary Conditioning. Used a 20lb ball because gym doesn’t have a 30lb. And did 20 Ring MU instead of 40 chest to bar because class was using the rig.
1600m run
80 WB 20#
20 Ring MU
20 Strict HSPU 4″ def
Time- 18:11
Damn dude you’ve been killing it! Great work!
Primary Strength
A. Done
B. 190, 210, 2@235, 235, missed 240. Wasn’t happening today
C. 135, 155, 165
D. 165# – 3 rounds
Strength Accessory
A. 185
B. MUs: 2/2/2/2
Strict HSPU: 2/2/2/2
T2B : 10/10/10/10
Fs 1 rep 115kg
D) 3 rondas scaled with 200lb
Primari condition 18.20
Streingh
B)9/7/4/5 mu
15/15/15/15 t2b
20mts / 20 /20 / 20
A) bench press 90kg i dont use the pause sory dont remember
Primary: 16:55 20# Ball Everything else RX FS + DU : 3+3 RX OUCH Bench w/ Pause: 215# – Max is 225#. Feeling really good about my tricep and shoulder strength improvement over the last few weeks. Gymnastics: Pec was bothering me so I skipped MU’s and was short on time before having to coach a class so I did 3 RFT: 20m HS Walk 15 T2B 5:18 Row: Also short on time so cut the last set 1. 6:20 2. 6:12 3. 6:10 That was rough. Been using chest strap for a few weeks. Mine shows a % of… Read more »
Damn dude! That’s a solid start to the week. Nice work!
Primary strength:
A. Done
B. Front squats @110/120/130/140F tried to lower and legs were done
C. 2 Power cleans + power jerk @110/110/115/115/125
D. 2+2, Front squats @95 legs didn’t feel strong
Strength accessory:
A. 1rm bench w/ 1s pause @135
B. Muscle ups: 5/3/3/3
Handstand walks: 1.2/0.6/0.3/1.8
Toes to bar: 15/12/10/12
Conditioning
25:42
Scaled to pullups and rowed 100cals
Possibly my last wod. Not mad if that’s what I end this 9 months on. ??
No baby yet?!?!
Maybe tomorrow. We shall see
Maybe in the next few days. We shall see.
And you trained today. One hardcore mamma!
S1
Primary Conditioning
19:24
6+ minutes to do the hspu. Typical
S2
Front Squats
335 x 5
345 x 4
360 x 3
375 x 2
395 x 1
2 power cleans + Jerk
1-2 @ 255/255
3-4 @ 275/275
5-6 @ 295
Front Squat + Dubs
4 + 6
Gymnastic EMOM
Have you ever thought about just running, rowing, biking and doing gymnastics for a month or two?
Tino you know I’ll run any play you tell me too. I would be all in if it helps me get over the hump.
Hey now!!!! Running, rowing, biking is my thing!
Mentally tough day today. Went in unmotivated and like I don’t really know what it is that I “want” Training seemed overwhelming but once I started, I felt a little better. It’s hard having a mind that wants to do things greater than I am physically capable, or is it my mind that is convincing me of what I can/cannot do? I found myself questioning whether or not I am really okay with doing what I need to do to be the best CrossFit Athlete I can be. Am I okay with the thought of not reaching my goal? What… Read more »
What do you think about the process of it all? For me thats the best part!! I love the training aspect, its like my drug even if its only 30 minutes per day, I feel a sense of achievement.
Session 1:
Haven’t squatted since Saturday. My ankle has been pissed so I taking A few days off of it.
Bench work: built to 305 for a single with the pause.
Rowing Conditioning: did it on the Ski Erg
1st: 6:02.4 at 1:53.2
2nd: 6:02.0 at 1:53.1
3rd: 6:02.1 at 1:53.1
4th: 6:02.0 at 1:53.1
Hope the ankle heals soon, until then all the assault bike and rowing 🙂
A. Done with 28” box
B.235/255/275/290/300
C.225×2 235×2 250×1
D. 2 rounds + 18 DU scaled to 225# and should’ve scaled a little more
Conditioning:
18:36. Did 20/15/15/15/15 on wall ball. 20/20 c2b. 5/5/5/3/2 for hspu
Strength:
Built to only 205 with no spotter so didn’t push it higher and did a lot of reps in building sets.
B. MU-6/6/6/5
HS walk-14.6/16.5/15.8/17
T2B-14/13/12/9
Don’t be scared to check your ego at the door. Next time this comes up you will be able to move that 245 like butter!
Primary Strength: A. Done B. 140/150/160/170/175 Did sets up to 170 without lifters and felt great, last set at 180 failed so went to 175 C. 115 – 130 with power cleans + Jerk D. 4 rds…did it at 125, didn’t know a good weight to use so used 80% of squat clean tried to keep it at least an EMOM Primary Cond. 18:00 flat, mile time 7:30, did 14lb wall balls and strict HSPU without deficit but should of used deficit cause i went 12/5/3 Strength Accessory: Bench Press w/ pause: 130, this would be a PR with a… Read more »
Nice work Abby, looking strong after a day of rest. Nice work hitting 130 with a pause on the bench!
Primary Strength Session
A – Done
B – 135/185/225/255/265
C – 155/165/175
D – 2 rds+3 (205lbs)
Pri cond
27:32 (shspu w/o déficit)
Stre. Acessory
A- 245 lbs
B – mu 3/2/3/0
HSW 8/3/9/4,5
T2B 19/10/14/10
Rowing endurance
6:58/6/52/6:44/6:51
Thx for helps guys!
Solid start to the week Moacir!
A. Done
B. 112.5-122.5-132.5-140-145kg went up 2.5kg on first three sets. I missed the last one last week and made it this week happy with that.
C. 100-107.5-115kg
D. Scaled to 225 lbs 3+3
Conditioning
17:54 ctb cost me lot of time
Pm session
Strength accessory
A. 125kg
B.
Mu 6/5/4/3
Hsw 15/17/15/15
T2b 19/18/18/15
Legs are looking strong Petr!
Session 1:
A) done from 30”
B) 260×5/275×4/290×3/300×2/307×1 these felt better than last week
C) 225/240/255 power cleans felt good today, jerk is getting better
D) 2 + 5 squats finished 3 rounds about 25 seconds after 4 minutes. Suprised that I could squat 245 in a workout like that now I just need to go faster
Session 2:
Strength accessory
A) worked to 255 had to fight for that one haha
B) MU – 9/7/6/7
HSW – 15/15/15/12
TTB – 14/15/15/14
That got grippy quick
Fun day today!
Looks like you need to start trusting all those strength gains. Good start to the week!
Yes! It’s a starting point for next time