Workout of the Day
A.
Take 6-8 attempts to build to a heavy-ish Snatch
(please do not take more than 8 attempts)
B.
Complete as many rounds and reps as possible in 4 minutes of:
135/95 lb Power Snatch x 10 reps
Double-Unders x 30 reps
Rest exactly 4 minutes, and then . . .
C.
Complete as many rounds and reps as possible in 6 minutes of:
115/75 lb Power Snatch x 10 reps
Double-Unders x 30 reps
Rest exactly 4 minutes, and then . . .
D.
Complete as many rounds and reps as possible in 8 minutes of:
95/65 lb Push Press x 10 reps
Toes to Bar x 10 reps
Hand-Release Push-Ups x 10 reps
Having problems posting. Sorry if my workouts are posting multiple times.
A. 215
B. 4 min amrap – 3 + 4
C. 4 min amrap – 3 + 9
D. 8 min amrap – 6
– fell apart on this one!
Partner comp today. We placed 5th out of 50 teams and some stiff competition. 3 brutal wods and a floater with stones. Thanks Invictus and all my fellow online training buds!
Nice work Daniel!
A. 190 in 7 attempts
B. 2+6
C. 3+1
D. DNF
A. Worked to 195…missed 2x at 205
B. 3 + 1
C. 3 + 3
D. 3 + 10; only did 4 min amrap
Did a team workout with the a few guys and gals from my gym…lots of fun, but made this really hard!!! Have a great Sunday!
A.
135 165 185 195 205(f) 205(f) 205(f)
Not a great day here!
B. 3+4
C. 3+5
D. 5+16 (Fell off a STEEP cliff going into part D! I felt awful! I’m pretty disappointed, I feel like this is typically where I thrive, but today felt like a complete mess! This was the first time taking BCAA’s prior to a workout, or ever for that matter. They upset my stomach a bit, maybe a contributing factor?… I’ll quit making excuses now and man up… Sorry…)
^^And done as adjusted.
4 min AMRAP / 4 min Rest / 4 min AMRAP / 4 min Rest / 8 min AMRAP
How long before your workout did u take them?
Ryan,
I don’t like them pre metcons. I only use them during lifting sessions. Then flush with water. I have started cutting back a bit on them and I have felt better during metcons now.
Thanks for the input guys!
I was litterally still drinking it when I was building up to my snatch weight. Probably far to close to a met-con. I may try it again either only during lifting sessions or post workout. I had read somewhere that just prior or even during a workout was the best time to take in BCAA’s, so that’s what I did. I’m not much of a supplement guy anyway, and I think this is a big reason why.
Thanks a ton for the input, if you have any other suggestions I would love to hear them. I feel like BCAA’s would be helpful for me, but if they make me feel like this then I don’t see myself continuing.
A.Take 6-8 Attempts to Build to a Heavy-ish snatch
- Worked up to 135, had a hard time with the squat snatch after yesterdays thrusters and burpees combo
B.AMRAP 4 mins – 2+7 (115 Snatch)
-10 P. Snatch (135)
-30 Double Unders
Rest 4 Mins
C.AMRAP 4 Mins – 2+12 (95 Snatch)
-10 P. Snatch (115)
-30 Double Unders
Rest 4 Mins
D.AMRAP 8 mins – 4+ 10 Rx’d
-10 PP (95)
-10 TTB
-10 HR PU
I did my box’s WOD this morning…Fight Gone Bad. PR of 404
Then later in the day…
A. Completed at 195, failed 220 twice. Not feeling the heavy today
B. 3 Rds
C. 3 Rds might’ve gotten more but had to use iron 35′s as the gym I was at only has 1 set of 25′s no 35′s and they were in use unfortunately
D. 5 Rds – I think, I can’t remember exactly all I know is my chest and tri’s were demolished after
Push press Unbroken
A. Worked up to 175. Failed at 185.
B. 2 +8
C. 2 +14
D. 4 +20
I trained at 8pm, which is very late for me. I felt pretty tired and slow. Maybe I’m not getting used to the carb backloading yet… Still had a blast!
A – 175# on 6th attempt (new PR!)
Failed at 180# on 7th, 8th attempts
B – 1+3
C – 1+10 (might be 2+10; can’t remember)
D – 2+9
Did a partner Team competition yesterday, Stoneway Crossfit Resolution Revolution. Finished 4th! Quite happy. Thanks for the awesome programming!
Snatches up to 135 not super heavy but feeling funky
4 minute : 2+11
6 minute 3+30
8 minute 4+ 12
A. 135,155,165,170,175f
B. 2
C. 2+16
D. 4+28
A. 220
B. 3
C. 4+3
D. 6
A.
65kg (2kg pr), 8th attempt went for 67kg, thought I had it but weight fell forward
B.
2+7
C.
4+8
D. ran out of time.
This was a gut check… We both were feeling a bit of jet lag and tired from getting back into it but glad we made it through it all.
A. 195 (MikeE) / 95 (Lulu)… We both kept it light for us and it felt good
B. 4 min amrap – 2 + 7 (MikeE) / 2 + 3 (Lulu, accidently did 40 double unders on first round, lol)
C. 4 min amrap – 3 + 7 (MikeE) / 4 + 2 (Lulu)
D. 8 min amrap – 4 + 27 (MikeE.. Did snatches instead of PP on first round, lol) / 4 + 27 (Lulu)
A) 135, 145, 155, 165, 175, 185Fx3 -under it no problem, my shoulders/core did not feel strong enough to support coming up with it. consider it on my hit list.
B) 2+8
C) 3+2
D) 3+22 -T2B also on my hit list…and finding the mid wod vanishing chalk burglar…
A. 75, 85, 90f, 90, 95, 100, 105f
B. 1 +5 Rx
C. 3 +11 Rx
D. 4 +3 Rx (toes to bars broke after round 2)
95# power snatch is heavy for me. Happy with 15…
A. 185
B. 4 min: 2 + 4
C. 4 min: 2 + 8
D. 8 min: 5 + 16
A. 195, 205(f)
B. 4 min: 2 + 3
C. 4 min: 4
D. 8 min: 3+27
A. 95lbs
B. 4min AMRAP: 1 (Alternating singles and doubles. 1 single, 1 double under)
C. 6min AMRAP: 1 + 4 Snatches
D. 5min AMRAP: 2
A. DU’s 50/50/50
8/6; 9/5; 7/6
36/40/31
B. 95/105/115/125/135
C. Scaled:
125 – 5
115 – 8
105 -10
D. 145/165/175/190/175