Workout of the Day
A.
Six sets of:
2-Position Snatch
(high hang, then mid-thigh)
Rest 2 minutes between sets.
Use approximately 5% more of your 1-RM than you used last week for the 3-position snatches.
B.
Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 3 reps @ 85-90%
* Set 8 – 10 reps @ 55-65%
Rest 2 minutes between sets.
Choose the same load for all four sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.
C.
Three sets of:
Ring Dips (with a hold) x 10-15 reps @ 20X2
(externally rotate at the top, thumbs out and hold for 2 seconds)
Rest 30 seconds
Weighted Chest-to-Bar Pull-Ups x 8 Reps
(all weighted pull-ups should be strict – a little bit of body english at the top is acceptable)
Rest 30 seconds
D.
For time:
20 Burpees
80 Double-Unders
15 Burpees
60 Double-Unders
10 Burpees
40 Double-Unders
5 Burpees
20 Double-Unders
A. 155#, 165#, 170#, 3x 175#.
No misses. I’m starting to feel much better about this lift as I am becoming much more concistant at getting myself into the correct positions.
B. 75#, 95#, 115#, 150x 2 reps (failed rep 3), 3x 145#, 110#
C. Ring dips 12-3/5-3-3-2-2/5-3-2-2-2-1
Weighted CTB with 5# 8/8/6-2
D. 4:23
Unbroken on all double unders.
A- 100/120/140/155/165/175.
Snatches felt great today. First time in a longtime without a miss.
B- All sets complete
110/135/155/185×3/135
C- Done on dip station. No rings. Worked on tempo dips instead.
Dropped to 10# this week for c2b, wanted to really work on getting as high as I can.
D- 4:38 some slip ups in DU and Burpees felt slow, but otherwise happy with this wo.
A. 130, 135, 140, 140, 135, 140
B. 85,95,135×4,100
C. Done/26,18,BW
D. 4:31
A. Hang/Mid Snatch: 35, 38, 40, 43, 44, 45, 50 K
B. Press: 5 reps – 55#
5 reps – 65#
3 reps – 80# (failed at 3)
3 reps – 75
3 reps -75
3 reps – 75
1 rep – 80 (failed at 3, used legs for 2)
10 reps – 60#
C. Dips: 5-4-3
C2B – 2-2-1 w/ 5#
3x total of each
D. 4:26 -Tripped once, found a nice pace and stuck w/ it.
Great day – Ready for QuadZilla leg training this week!
Thanks again, Tino for your help! You rock!
A. 125/130/135/140/140/140
B. Press
5 – 115
5 – 125
5 – 135
4-7 – 140
8 – 130
C. 10 Dips + C2B with 1 Pood
D. 5:42
Was a bit sore because I did Saturday’s yesterday! But was pleased with performance.
A. 120#/130#/140#/150#/160#/165#f missed the mid thigh behind me
B. 85/105/120/150/145/145/145/110
C. Ring dips 10/10/10 had to break up sets 2 and 3
W. C2B: 15# on all
D. 4:37
A.
125, 145, 150, 155, 160, 165
B.
Strict Overhead Press
* Set 1 – 5 reps @ 95#
* Set 2 – 5 reps @ 115#
* Set 3 – 5 reps @ 135#
* Set 4 – 3 reps @ 165#
* Set 5 – 3 reps @ 165#
* Set 6 – 3 reps @ 165#
* Set 7 – 3 reps @ 165#
* Set 8 – 10 reps @ 100#
Rest 2 minutes between sets.
C.
Three sets of:
Ring Dips (with a hold) x 10 unbroken
Weighted Chest-to-Bar Pull-Ups x 8 Reps 15lb weight vest
D.
8:00 Gnarly shin splints, D/U painful, took breaks because of it and cussed.
A: 100/ 115/ 130/ 145/ 160 (missed high)/ 170 (missed high)
B: 95/ 120/ 140/ 175/ 175/ 175/ 175/ 125
C: Dips all three sets went 6/4, used 10 lb. on CTB – Dips felt better this week
D: 8:24
Feeling extremely sluggish recently
A. 55 / 55 / 65 / 70 / 75 / 80 Got a little dicey with the last rep of 80, failed once and bailed backwards but got the 2nd attempt.
B. 40 / 50 / 55 / 65 for 4 sets / 45
C. Ring Dips: 10/10/10 (with purple band for most, im inconsistant with RX ring dips) CTB Pull ups: 2/3/3 all with 5lbs. They werent as strict as id prefer towards the end pulls of each ctb pull up.
D. 6:06 Found a decent burpee rhythym, Double unders were pretty good last half were unbroken a little out of breath due to fighting a sweet cold. I’ve Been absent for a couple days but backn gear now!!
A)95/135/135/155/175(f)/175(good for high hang f on mid) wasn’t focused.
B)95/115/135/185 x 1(too heavy for today)/175 x 3/175 x 3/ 175 x 3/ 115 x 10
C) Dips went better this week with the whole turning the thumbs out. 15,8/15,8/15,8 pull ups with 25#. Dips unbroken with first 10 turning thumbs out at top.
D) 6:11 and here I thought I was putting out and then I saw the 4′s. Great times everyone!
a. 40kg, 50kg, 55kg, 60kg, 65kg(f), 65kg
b. 5 x 38kg, 5 x 45kg, 5 x 53kg, 3 x 68kg x 3, 10 x 48kg
c. Ring dips – 15, 12 + 3, 7 + 3 + 2 + 2 + 2
C2b – 8, 6 + 2, 4 + 2 + 2
d. 5:11 – thought this was a good time until I logged on and saw so many of you guys under 5 mins. I did break a couple times on the du’s so I guess I lost a little time there.
Got off work early so I had 3hrs to kill so did this one on my own instead of coming in.
A: 85,95,105,105,115,125
Think I had more in me, just didn’t want to spend too much time here
B:
75×5
90×5
105×5
125×3
125×3
125×3
100×10
C:11,5,4 (skipped pullups, elbow kind of bothering me). Did an extra couple sets of ring dips because I definitely need the work.
D: 6:26 Felt slow. 60 and 20 were unbroken. Probably could have gone faster had I been in the gym with everybody else and trying to keep up with all the fire breathers!!
A) 40kg, 40kg, 44kg, 46kg, 50kg, 54kg
B) 85×5
100×5
115×5
140×3
140×3
140×3
140×3
110×3
C) 10/8, 10/8, 10/8. Weighted CTB at 10#
D) 8:28, sluggish after drinking my weight in alcohol all weekend.
Greetings from Van City…It’s time to start a new CF Season.
A) 95/105/115/125/135/145(1)
B) 95/115/135/ 145x3x3 / 150x2x3 – 115
C) Very difficult – 10/8 with 10lb / 10/8 / 10/8 – very fractioned. 1st round unbroken
D) 4:40
A. 95, 115, 135, 145, 155, 160f, 160
B. 85, 100, 115, 150×3, 150×3, 150×3, 150×3, 115×10
C. 10/5, 7/3, 5/3 – this was tough!
D. 6:50 – couldn’t get DU’s to work for me.
I did this workout at CrossFit Manila Philippines
A)32.5/37.5/42.5/47.5/50/52.5kg
B)58.5 – 43.5kg
C)10/4(11kg) – 8/2(5kg) – 6/3(5kg)
D)5:52
A. Snatch
60/65/70/75/80/83
D. 4:59
Skipped B & C
A.
2 Posn Hang/Mid Snatch:
35/40/40/40(F)/35/37kg
Felt a little off with snatches. my back has had me not working them much in the past few months, but I do think it’s making progress. It was a little irritated today, but not nearly as much in the past.
B.
Strict Overhead Press
* Set 1 – 5 reps @ 45#
* Set 2 – 5 reps @ 55#
* Set 3 – 5 reps @ 64#
* Set 4 – 3 reps @ 81#
* Set 5 – 3 reps @ 81#
* Set 6 – 3 reps @ 81#
* Set 7 – 3 reps @ 81#
* Set 8 – 10 reps @ 60#
Rest 2 minutes between sets.
C.
Three sets of:
Ring Dips (with a hold)@20×2 x (using smallest band – 12 unbroken; 10 unbroken, 4/2/2/2)
Weighted Chest-to-Bar Pull-Ups x 8 Reps (using blue band, misread and did these strict – 8 Unbroken, 7/1, 4/2/1/1)
D.
6:55 (broke on DU’s alot)
A- Complete. OH pistols w/ PVC.
B- 215/230/250 another day w/ no misses.
C- 300/330/350/245/245/245/245
D- complete
A. Snatch: 45,45,55,55,65,65
B. OHP: 35,45,50,63,45
C. Ring Dips:complete
Weight CTB: No weight but got one strict CTB!
D. 11:15. I got super pissed with my double unders. I need to work on them. That slowed me down b/c I threw my rope. Had a rhythm down for burpees so that was good.
A. 95-105-115-125-135-145
B. 70-80-95-115×4-80
C. 10 ring dips per set, sets 2 and 3 were broken. C2B was 10lbs
D. 9:48
A. 60, 65, 70, 75, 80, 85
B. 50, 60, 70, 85×4, 65
Skipped C
D. 10:25 – DU need love