PERFORMANCE
Warm-Up.
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
Followed by…
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
Followed by…
Every minute on the minute for 3 minutes (3 sets):
Tall Jerks or Jerk Balances x 3-5 reps
Followed by…
Every minute on the minute for 3 minutes (3 sets):
Muscle Clean x 3
Front Squat x 3
Followed by…
Every minute on the minute for 3 minutes (3 sets):
HEAVY Front Squat x 1
Then…
A.
Every 2 minutes, for 24 minutes (12 sets):
Clean & Jerk x 1 rep
Build to today’s heavy.
B.
Three rounds for time of:
20/15 Calories of Assault Bike
10 Clean & Jerks (135/95 lbs)
10 Bar-Facing Burpees
Me: hi crossfit, how have you been?
Crossfit: been well, somewhat Lonely, but well. How about you?
Me: well I’ve had a week off from seeing you, drinking beer and eating all sorts of nasty stuff. So I’m back, what’s todays WOD?
Crossfit: ummm how about
3 rounds for time
20cals air bike
10 clean and jerks @ 60kg
10 bar facing burpees
Me: awesome, nice easy one
12mins and 33 seconds later…….
Me: aaggghhhh F&$k you Crossfit!!!!
Crossfit: Sorry, what was that???
Me: Nothing, see you tomorrow crossfit
12:33 RX OUCH
A. 215#
B. 11:07 rx
Fun wod to.xome back to after a few weeks off!
A) 70kgs C&J which is a post partum JERK-PR so that was awesome!
B) 9:04 RX with questionable BRB but hey, definitely wasn’t lateral!
BFB – not BRB ????
A. Worked up to 150.
B gymnastics BMU progressions
A) 205lbs
B) 15:04 Rx
Gotta get my lungs back
100-80-60-40-20
Cal Bike
Cal Row
49 minutes
B)
Subbed 20 cal ab for 39 cal row
Subbed 10 BFB for 10 burpee’s over bar (lack of space)
Rx C&J
15:10
Rows – 1:50 – 2:00
A. 202.5 at set 10 failed 210 PR 207.5
B. 12:38
A . Up to 85kg ok, 90kg fail
B . Rx 60kg
14:43
Oh does it feel good to be back in the gym!! And today’s WOD was perfect! Great WU! A. Clean & Jerk x 1 55#, 65, 70, 75, 80, 85, 90, 95, 100, 105, 110, 115 ***missed the jerk on the last 2 sets B. 3 Rounds for time – 15:11 15 Cal AB – 1:34/1:45/1:52 10 Clean & Jerk @ 85# – done in singles as PC & a mix of PJ & SJ 10 BFB – UB ***Invictus can you program something with Ski Erg in it? My awesome son bought me the C2 Ski Erg for Christmas!… Read more »
Well done on the workout and welcome back! That’s super fun to hear about your gift too. Enjoy the new gym toy!
A: Built way too fast to 165# on like set 4. Oops
B: lower Rx, 15:36. Burpees we’re moving fast but those cleans got me ????