Primary Session
A.
Every 90 seconds, for 6 minutes (4 sets):
Squat Jerk x 3 reps
If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 4 sets.
B.
Every 90 seconds, for 12 minutes (8 sets):
Slow Pull Snatch x 1 rep @ 65-70% of 1-RM Snatch
C.
Every 2 minutes, for 14 minutes (7 sets):
Slow Pull Clean + Jerk with 3-second Pause in Catch @ 65-70% of 1-RM Clean & Jerk
D.
Complete as many rounds and reps as possible in 7 minutes of:
15 Thrusters (95/65 lbs)
5 Muscle-Ups
Compare results to August 14, 2020.
E.
For time:
10/7 Rope Climbs or 30 Towel Pull-Ups
25 Strict Ring Dips @ 1111
10/7 Rope Climbs or 30 Towel Pull-Ups
Compare results to August 14, 2020.
Strength Accessory Option
A.
Three sets of:
100-Foot Harnessed Bear Crawl
Immediately followed by. . .
Sandbag Squats x Max Reps
(pick a load that will allow you to get 10-15 unbroken reps)
Rest 90 seconds
B.
One set of:
200 Meter Sled “Sprint”
Engine Accessory Option
“Power Hungry”
For max calories:
3 Minutes of Assault Bike
Compare results to April 17, 2020.
Aerobic/Gymnastics Accessory Option Every 6 minutes. for 30 minutes (5 sets) for times:
25/20 Calorie Ski-Erg or Row
100 Double-Unders
25 GHD Sit-Ups
100-Foot Handstand Walk
Compare results to August 14, 2020.
A. Squat Jerk did it as warm up empty bar B. Slow snatch @90# – felt good! C.Clean and Jerk @120# D.AMRAP = 5+8 (BMU all UB, Thrusters (UB,UB.UB, 8/7,8/7 and then the 8 My previous score was 4+4 🙂 E. Did not do it , instead I did the Gymnastics Every 6 min but only 3 rounds and HSW felt a lot better but still moody lol Ended with bike for 3 min calories – 28cal I am sooo slow :/ Thursday I did Wednesday’s WOD – my time was 10:15 and 10:05 (10:37 and 10:25). Note: I only… Read more »
Looks like you’ve been hitting it hard the last two days! Awesome job on the improvements great to see your hard work paying off!!
Squat Jerks 35, 55, 65, 75
Slow Pull Snatches: 135-145
Slow Pull Clean & Jerks: 165-175
This was a great drill for me.
Conditioning: 5+16. All UB. Really wanted 6+. Goals for next time. Was in an OLY meet when we did this last. If I tightened up my transitions on rounds 4/5 I could do it.
Did not for time.
Good week. Looking forward to finishing strong on Saturday.
Round out the week strong!!
A 20/40/60/80kg
B 100kg
C 110kg
D 6 rep improvement
5rnds 9 thrusters.
Workout felt way more efficient.
Thruster felt smooth. Good breaks 9/6
Mu unbroken but all smooth didn’t used any “strength” for lockouts.
E didn’t do this one for time
Just to become more efficient with the rope climbs! Last cycle improved a lot so happy with that!!
Solid improvement Mauk! Keep up the great work!
Fall series wod 2a/b qualifica 0′-5′ 1 RM Snatch 5′-15′ 4 R.F.T. 10 Power Snatch 60 kg 7 Bar Mu 101 kg Snatch new PR (98 kg) time wod 11’59” ( 12’21”) this weekend italian showdown final, 3 wod. (on line) Wod 1 For time: 750/1.000m Row(tie-break time) Then 21-15-9 reps of: Thruster, 25/40Kg Pull up Wod 2 CrossFit TotalFor max total load: 1RM Back Squat 1RM Shoulder Press 1RM Deadlift Wod 3 For time: 30 Power Snatch, 35/50Kg 15/20cal Assault Bike 20 Hang Split Snatch, 35/50Kg 15/20cal Assault Bike 10 Hang Squat Snatch, 35/50Kg 15/20cal Assault Biketie break time… Read more »
Damn!!! Another PR!!! Michele…I love your effort and commitment to training. You’re clearly getting better (and older ?) please please please be smart with your volume. This was a pretty big session before a competition this weekend. Be smart, rest up and kick ass. Please keep me posted!
“Satisfaction lies in the effort not in the attainment, full effort is full victory”
Trust your fitness!!
thanks Tino
CrossFit total
Back squat 170 kg ( new PR 168 kg)
Press 77.5 kg
Deadlift 220 kg ( new PR 212 kg)
damn dude!!! So two PR’s?!