A.
Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 2 reps
*Sets 1-4 – 2 reps @ 88-94%
*Set 5 – Max Reps @ 90%
B.
Complete as many rounds and reps as possible in 6 minutes of:
3 Thrusters (135/95 lbs)
6 Toes to Bar
12 Kettlebell Swings (32/24 kg)
Press / Clean + Jerk (offshore) A1. E2M x20 min (10 sets) 1×10 135 2 x10 155 3 x 8. 165 4 x 6 175 5 x 3. 185 6 x 4. 195 7 x 6. 165 8.x.7. 155 9 x. 8. 145 10 x 10 135 Missed goal reps ( still beat from yesterday and heat) A2. E2M x 10 min (5 sets) Clean + Jerk (till form caves) 2 reps 70-85% of 1 rm 165/175/185/205/225 missed second rep. B. AMRAP 6 min 3 C+J (155) subbed for thrusters 6 T2Bs (lost track in 2nd rd think i did… Read more »
A) OT2M x 6: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Front Squat.
In kgs: 70, 75, 80, 82.5, 85, 90 (only got the HHSC).
B) EMOM 12’
1. 1 Front Squat @5×00
2. 1 kipping hspu
In kgs: 100, 110, 110, 110,110, 115
C) In team of 3 and with only one person working at a time:
AMRAP 25’
– 9 cal row
– 6 bar facing burpees
– 100 mts run with 20 kgs plate
Completed 13 rounds and 50 mts. We did the full 15 rounds after the timecap was over.
A. 275/285/295/305/295 all by 2. 305 is a 10# 2RM max. I didn’t realize that until I logged it.
B. Rx’d 5+5. Lots of transition time in this one. I didn’t have a very efficient set up and it cost me some reps.
Way to PR!
Nice PR, yes transition was a key for this one. I used it to just refocus for the thrusters.
I feel you there. I was happy it was just 3!
I have been trying to get a day of running in every week and friday’s usually work out best for me.
Yesterday, I had a lot of GI pain so I skipped working out.
4 Mile Run – 32:40.
Not very fast, but we’re working on it.
good job…i may need to do this too
Great work Janelle!
WU: 250 m Row; 3 Dips; 6 OHS 65#; 12 Squats X2
Then Back Squat 205X3/245X3/275X2
A. 300/310/315/320 X2 then 305X6
B. 6 minutes amrap
3 Thrusters 115#
6 T2B
12 KBS 50# DB
4 rounds + 4 reps
Nice work today.
Farm wod today. Helped string up new barb wire fence. Walked about two miles up and down in the hills of South Dakota.
Building that aerobic capacity!
A. Based off 180# 155, 160, 165, 170 all x 2 165 x 2 for max set. (current max at 165 is 3 reps…so really wanted 4…but not happen today) B. AMRAP 6 min – 5 rounds + 6 reps Scaled thrusters to 85# ***my forearms got lit up!! All of that was especially tough due to the fact that I was sweating buckets in my warm up before I started any work today. But I’ll take 90 degrees with 100% humidity ANY day over the cold and snow! C. 3 rounds 10 – 14# WB hanging hamstring curls 10… Read more »
Nice work Candy, yep the forearms were just smoked on this one as well.
Back abit tight from a though bike session yesterday so did front squat
In KG 80/90/100/110/120 for 7
Metcon (with 24kg coz that’s all I have)
4 rounds, + 6 T2B
Absolutely over the moon with that, did all 5 sets of T2B fast and kipping, massive PB for me!
Congrats on the PB Joe….GREAT work this week!!
congrats on progress with your T2B, sir. I’m working on getting the hang of those myself.
Cheers mate….. Slow n steady progress is being made across the board….. Great programming
Nice work today Joe. TTB get so much easier when you can kip them.
Anika:
A. 185/190/195/200 all x 2
190 x 3
B. 4 + 13
Now those are some impressive back squats Anika…WELL DONE!
(Anika)
Thanks Candy!
Off of 365;
A: 320/325/335/340/325-4
B: used a 65 lbs. DB and did Russian swings, 5 + 3; 135 lbs. thrusters are just mean.
C. ran 7 min, working more on my running after METCONs to increase aerobic capacity.
Damn….awesome day all the way around Mike!
interesting approach on C. I was doing swimming after metcons to increase aerobic capacity but I lost my swim cap…however, I do want to improve my running ability…hmmm
Never thought about doing something like C for aerobic capacity. What I’ve just started doing lately is going for a long run on saturday … but this is also a great idea I’ll keep it in mind I’m sure I could use it sometimes
No heavy stuff for me today – being safe with my right quad which started acting up during those overhead reverse lunges earlier this week. A. Just did a lot of shoulder and hip mobility, stretching and gymnastic movements – lots of monster walks, did my first set of 20 UB shoulder touches, kipping knee raises (not quite ready for T2B), a few L-sit holds, overhead squatting with just a wooden dowel for form practice B. Scaled it. 3 thrusters at 135lb 6 v-ups 12 KBS (american) at 24kg because it’s the biggest available 5 + 12 C. 8 sets… Read more »
Great sub on A Nathan…keep working those knee raises because t2b are right around the corning for you! Great work this week!
Thanks. I was able to string together 8 or so kipping knee raises above the waist and not swing for the first time ever, but when I tried getting my toes up close to the bar, I would swing…overhead mobility gains are helping me with the intermediate movement, but I need loads more practice before I get to doing T2B. I think I should have taken this approach a *long* time ago.
A. Based of 150kg: 2×132.5 2×135 2×137.5 2×140 5x135kg
I think it’s time I test my 1RM back squat because these are almost starting to feel too easy! Extra focus on bracing, controlled descent and explosive ascent.
B. As Rx: 5 rounds flat
Michelle said shoot for 6 rounds but I actually found the KB-swings at 32kg were the limiting factor for me. My forearms blew up like crazy.
Accessory
OT2M for 12min (6rounds):
30sec AB sprint, 25yard Sandbag Carry @115#
Have a great weekend everyone!
Killed it Steven. Also love the accessory work
Short on time.
A. OT3M BS x10reps. – 135,185,205,225,225,225,225
B. 5min EMOM -3×135# thrusters
C. 5min EMOm
3 thrusters 135#
6 T2B
12 kB swings 24kg
Dude you’re funny. Short on time so you did 7 sets of 10 plus the emom? Squats look good from the side view. Btw, you run very well for someone with flat feet
Ha, I think it’s a misconception that flat feet cause limitation. My wife has them too. I just say I have more grip when barefoot. ?
Looks good to me! Awesome work getting it done bro
GREAT looking BS…thanx for sharing! Awesome work this week TLH!
A 385,395,400,410
390 for3
B 4rnd
Just wow!
I 2nd this
Hulk Strong
Dude, that is some strength.
A. (Off 240) 2x 210# – 215 – 220 – 225 / 4×215 (PR- last 3RM from Nov was 215)
Almost lost form on second rep of 225 so happy with this
B. 5rds + 11 with 115# / KBS 32kg rd1 then 24kg
Very grippy!!!!
C. Wanted to have some friday fun so I did max ghd sit ups in 3 min: 54 (up from 48 in March)
Have a great weekend people
great job on your scaling. DId you feel good about maintaining intensity? Also, what’s wrong with you?? Max ghd situps for fun?? I admire your enthusiasm for improvement. congrats on the progress.
Thanks! I felt pretty good about the intensity and scaling today. I do struggle with breathing on short intense wods like these though (when weights are involved), and my rests before picking up the bb were a few seconds too long. I quickly realized the 32kg was too heavy and would make the breathing worse so I made the switch on the fly… and I’m glad I did because by the 3rd-4th sets the grip also became a factor and I wouldn’t have been able to sustain that intensity with the 32kg kb. I dont know why but I just… Read more »
I definitely scaled appropriately. I thought about doing kipping knee raises, but that would have been pushing it a bit since I just did my first sets of those ever today. The breathing on short intense wods has been a challenge for me too. I’m going to look up some stuff on that and report back.
These articles mirror each other a bit: https://invictusfitness.com/blog/breathing-techniques-situation/
https://www.boxrox.com/crossfit-training-breathing-techniques/
Thanks!! I’ll look into those this weekend… I’ve done some reading in the past on breathing for lifting but I’m sure I have more to learn on the topic… especially when it comes to intense short metcons
My ab nonsense is wearing off on him!
Congrats on the PR Joey….and I really like the add on…may give it a go!
Thanks! I’m not sure I want you to, you’ll make me look bad again lol! Have fun
Your just being silly now…..nobody could make the great Joey look bad…your awesome!
TGJ… has a nice ring to it
A. Based off 125kg 1rm, built from 88 to 94% across the first 4 sets. 5 reps at 90% felt solid and a new 5rm
B.
Scaled thrusters to 55kg, KBS Rx. 4 rounds + 9 reps.
1st round was a minute, power output faded a little after that. First 3 rounds i hit the T2B unbroken, so progress there, but finished the workout and didn’t feel like i’d pushed into the dark place like usual. Thrusters were unbroken too, but on reflection there was too much time spent breathing in between movements!
It was definitely a breather but also tough on grip. Awesome work this week buddy… strength gainzzzzzzzz
Thanks, we are getting stronger each week which is cool. For the metcon, i don’t think i was going fast enough to make grip the limiter ha! You smashed it again, great work.
WARM-UP W1 – Spend 5-10 minutes on your problem areas W2 – Mobilize ankles and hips Improve Your Ankle Mobility https://invictusfitness.com/blog/improve-your-ankle-mobility/ Sit All Day? Try This Before You Workout https://invictusfitness.com/blog/sit-day-try-workout/ W3 – Spend 10 minutes on a gymnastics skill of your choice & alternate in glute activation drills –or – Build up to the weight you are going to use in Set 1 of Part A (if you are short on time). PART A. If you didn’t already build to your starting weight for Set 1, take at least 3 sets to do so before you get started. During your… Read more »