Workout of the Day
A.
In 12-15 minutes, build to a 3-RM Clean and Jerk
(reps must be completed within a 40 second window)
B.
“Ten-Minute Capacity Test”
For Max Reps (or Calories):
4 minutes of Rowing (for Calories)
Rest 60 seconds
3 Minutes of Pull-Ups
Rest 60 seconds
2 Minutes of Bodyweight Back Squat (3/4 Bodyweight Back Squat for Females)
(the barbell may begin from a rack during this portion of the test)
Rest 60 seconds
1 Minute of 135/95 lb. Shoulder to Overhead
(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)
A) hit 3 rep mx of 195 PR.
B) forgot to switch it to calories. Did 1020m. Did 57 pullups. Did 20 back squats. Did 9 jerks.
a) 3 rep max @ 135 lbs (PR)
b) Rx: 54 Cal / 48 pull-ups / 30 back squats / 13 Shoulder to OH.
I wanted to die!!!
Great work Dom!
A. 165 x 3, 175 x 2 failed last jerk.
B. 91 calories, 55 pull-ups, 9 back squats, 10 STOH all as rx’d. 165 total.
Great job on the rowing!!! AMAZING!!!
Thanks Dominique, rowing is one of my strong points being 6’3″. Maybe the only one…
A) worked up to 195×3. Don’t feel overally confident trying to rush heavy C+J’s
B) 66-cal, 55-PU, 20-BS, 16-STOH Rx’d= 157total should of pushed the pase more on the rower, next time
A) 45kg/99pnds – 50/110 – 55/121 – 60/132 (1) – 45/99
Started out too low, pr’ed on the 55 but could have gotten the 60 had I started higher. Happy about the lifts though!
B) Outdoor stuff instead.
A) 3 RM @110
B) 60 cal, 29 pull-ups, 20 backsquats and 6 STOH
A. 275×3
B. Sdhp 135
Pull ups 45
Squat @ 215x 16
S2oh 20
A) clean an jerk
185×3 pr
Think I could have went heavier, but ran outta time
B) 175 reps
75 calories
61 pull-ups
23 squats @ 180#
16 STO
Did this test today at Crossfit North Okanagan.
B) 217 reps
87 cals
80 pullups
34 squats @175lbs
16 STOH
Wasn’t too bad but deffinitely a mind tester for me at times.