PERFORMANCE
Warm-Up.
Three sets of:
Single-leg, single-unders (right) x 10 seconds
Single-leg, single-unders (left) x 10 seconds
Single-unders x 20 seconds
Single-Arm Dumbbell Push Press x 5 + Waiter’s Carry x 50 feet per side
Followed by…
Two sets of:
“Depth Drop Series” x 1
Depth Drop x 1
Depth Drop + Max Height Jump x 2
Depth Drop + Broad Jump x 3
Then…
A.
Every 90 seconds, for 3 minutes (2 sets):
Press from Split Jerk Position x 3-5 reps
B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk
*Sets 1-2 = 2 reps @ 65-70% of 1-RM
*Sets 3-4 = 2 reps @ 75-80%
*Sets 5-6 = 1 rep @ 85-90%
*Sets 7-8 = 1 rep @ 94-98%
*Sets 9-10 = 1 rep @ 101+%
C.
Complete as many rounds and reps as possible in 12 minutes of:
30 Double-Unders
12 Toes to Bar
12 Dumbbell Bench Press (50/35 lb DBs)
B)
195 (10 lb pr – could have done 200 or 205)
C)
60 SU
12 TTB
12 DB BP @ 50#
5 rounds and 46 of 54 reps
A. Done empty bar
B. Did as C+J, 135/155/165/175/185/195/205/215
C. 5+36, used 40#db’s
A. 135# (3 reps)/155# (3 reps)
B. 155#/185#/205#/225#/245#/265#/275# (missed, tried twice…did earthquake bar bench press routine and overhead routine, so shoulders were smoked)
C. 12 Min AMRAP
30 DUs
12 T2B
12 DB Bench Press (70#)
UB DUs and UB Bench 4 rounds + 37…Toes 2 Bar went poorly.
C. 5 + 39
Didn’t have the energy for lifting today.
First CF workout in a long while due to the shoulder. Still rehabbing. But slowly building weights again.
Warm up ✔️
Split jerks all e90x15. 2 reps at 95 pounds.
12 min amrap
30 DU
12 GHDs
12 50 pound DB Bench
5 rounds even
Forgot how fast CrossFit makes you sick to your stomach when you push a little harder
A) 1RM back squat. PR at 190. I’m comin for ya 200!
B) 6 even
Some dubs some singles, hanging knee raises, #25
Jerks
175/190/205/220/235/250/265/275 (fail)
5+23
A. 220# 2.5# PR
B. rx 3+4 db bench, most time on the bench a little time bc the bench made everything else a lot harder.
5+28
A. Press from Split Jerk – 65# x5, 75×3
B. Split Jerk
85#x2, 95×2, 100×2, 105×2, 110×1, 115×1, 120×1, 125×1, 130×1, 135(f,f,f), 120×1
C. AMRAP 12 min – RX 4 Rounds + 47 reps = 263
30 DU – trip in round 2 & 5
12 T2B – all UB
12 DB Bench Press @ 35# – UB, UB, 7/5, 8/4, 5
***Wow DB Bench was a struggle fest today!
A. Press in Jerk @ 95 lbs
B. Every 90 seconds, for 15 minutes (10 sets):
Split Jerks
*Sets 1-2 = 2 reps @135 (start with clean)
*Sets 3-4 = 2 reps @145 (start with clean)
*Sets 5-6 = 165/175
*Sets 7-8 = 175/185
*Sets 9-10 = failed 195, hit 192.5
C. AMRAP 12 mins: 7 rnds
30 Double-Unders (20DUs + 20 SUs, DUs still cause pain around 20)
12 Toes to Bar
12 Dumbbell (did incline, flat 2 ez) Bench Press (50lbsDBs)
Is every jerk performed with a clean to start or is everyone doing these from rack starting position?
Rack starting position
Thanks Al. I did my first 4 sets as a clean and jerk bc I need the practice in the catch anyways ????. The rest were rack.
Back into it again but hard when when travelling so much recently!
A. Worked up to 85kg
B. Done rx
7rds + 3
Didn’t feel too bad this one considering how little I’ve done recently!
A.
135×2, 135×2, 165×2, 165×2, 185, 185, 205, 215 fail, 210 fail, 205
B.
5 rounds + 8 double-unders
Subbed toes-to-rings to avoid waking the baby on the other side of pull-up bar wall and dumbbell push press because I don’t have a bench.
A) 62.5/70/80/87.5/90
B) 6r