Workout of the Day
A.
Every 2 minutes, for 20 minutes (10 sets):
High Hang Snatch + Hang Snatch
Build over the course of the 10 sets to something heavy for today.
B.
Three rounds for time of:
5 Bar Muscle-Ups (or 10 Strict Chest-to-Bar Pull-Ups)
10 Deadlifts (275/185 lbs)
50 Double-Unders
B. 8:30
Deadlift en Deastop 4/3/3
Starting crossfit again- took about 8 months off
A. Worked to 190 absolutely thrashed my hand bringing the weight down for rep 2 so stopped there
B. 16:24 – couldn’t do muscle ups because of hand so opted for 10 pull-ups/10 push-ups for good measure all else RX
A: since we did high hang snatch in Oly. I did this instead:
3 sets of:
8 dumbell row each arm @35#.
45 sec hollow hold.
8 Bulgarian squats each leg @20#.
B:
Time 8:14
Kiping c2b/pull ups sometimes.
135# deadlift.
A. Worked up to 140#
B. Never have been able to get bar muscle-ups before this workout. Set a 20 minute cap for myself and was able to finish 2 rounds Rx, so feel a lot better about this movement going forward!
Awesome job and good call on the cap. Whoot!
A. 155
B. 10:55 with Pull-ups. Great workout!
Awesome, Todd!
Well I had a very mixed workout today
A) 60, 60, 65, 65, 70, 75, 80(f), 80(f), 80, 85kg(187lbs) (PR) this was a 5kg PR high hang snatch and a PR Hang Snatch, so doing it as a complex was even better!
B) did Rx in 13 min, was able to string all 5 muscleups unbroken each round, deadlift I did quick singles, but then my double under were a disaster. I was pretty tired going into them each round so they were mostly just frustrating
Congrats on the snatch PRs! Keep working those doubles – they’ll get easier, I swear!
bedridden yesterday with worst day of my flu. scared of losing all my running gains so made sure i conditioned today.
A. stayed light with 103-108# – worked on speed under bar
B. modified Competition wod
3 rounds:
500meter row
25 RKB Swings with 20 kilos
25 pushups
30 seconds rest
4:35/4:55/5:06 ….KBS were unbroken but the pushups took me a bit
Yikes! You really got a nasty bug! i hope you feel better soon!
a. got to 80 for the snatches, wasn’t doing very well so I stopped and worked on weaknesses like double unders!
b. 10:35
Muscle ups we’re with the green band
DID THE DOUBLE UNDERS! strung together 35 in a row
Great job, Paige! You might consider doing the pull-ups instead of banded muscle-ups. I know it’s more fun to do the muscle-ups but if you want to see strength gains, the pull-ups are the way to go. Save the muscle-up work for supplemental stuff before or after your workout. 🙂
Okay cool thanks! Next time I’ll be sure to do those instead, wasn’t too sure which one would benefit me more. I’m more worried about getting my muscle ups again on the rings, haven’t been able to get one in 3 weeks
A. 95/135/145/155/165/175/185/185/195f/185
B. 14:18 Rx, straight gassed out after first set of double unders
Great job on those snatches!
Did 15.5 on Sunday (9:25 time) so quads were not having any part of snatches today.
Did Wendler deadlift
270×3
290×3
325×10
Then part B.
Subbed ring MUs
Everything else rxd
9:08
Couple of mess ups on double unders and long transition due to equipment setup. Fresh could have been much quicker
Great job, Forrest!
Burgener Warm-Up
A: 65/85/95/100/105/110/115/120/115/115
B: 16:55 (scaled)
Strict Chest to Bar
185# deadlifts (prob one of my most weakest lifts compared to others)
Double Unders (couldnt string them together today for some reason even though i did 50 in a row in one of last weeks WOD)
1. 95-155. Missed a few at 155. Still working on staying back
2. 6:02 RX
Smoking time Brandon on part B! Nice work.
Whoa! That IS a smoking time! Nice work! For the snatches, do you feel like you’re back on the snatch from the HH? That’s my favorite position because I can really feel it and I think of what that feels like when I snatch from above the knee or the ground.
A. 95 to 140, finished out with a few at 135. Not very crisp today, bunch of misses. Too much beer and ice cream on vacation.
B. 8:50 with normal ring MU. Slow but steady throughout.
Not too shabby for Part B. 😉 Welcome back!
A. 75/85/95/100/105/110/115/120/125(ugly)/125
Focused on staying in the hole for 1-2 seconds before standing, to work on stability.
B. 8:14
Did bar MUs and scaled Deadlifts to 255#.
Super fast! Great job!
A. 95-115-135-145-155-165-170-175-180(1)-180. At 180, I got both, but dropped the bar between snatches. All the others were without dropping between reps.
B. 6:16 RX. BMU 5, 4/1, 3/2. DL 10, 5/5, 5/5. DU UB. That DL got heavy!
Great job, Jon!
Yes that DL did get heavy!! Snuck up on me.
A. started at 95#. missed 185#. finished with 2 sets @165#
B. scaled to 10 c2b: 14:15
Great job, Kyle!
A. 95-140, 140 a little sloppy so I dropped back to 135 for last two sets to clean it up
B. 15:54 10 Strict C2B, RX DL and DUs…the C2B were the slowest, broken into singles, DL and DUs went well though.
Great start to the week thanks as always!
Nice work, Nick!
A. 95–>155 For some reason the High Hang Snatch seemed easier than the hang snatch. I did 125, 135, and 145 twice. It was always smoother/easier the second time around.
B. 10:44
1st round bar muscle-up, round 2 & 3 transitioned to C2B.
This was pretty tough. Going from 10 relatively heavy DL to DU got the blood flowing!
I find the HH easier as well – keeps you back on your heals through the end H and that’s the feeling I’m looking for when I snatch from any other position.
Can we peek behind the curtain to see what’s comin’ up programming-wise for the next “block”?
Thank you for guiding us all through the Open this year. I saw improvements across the board!
A. 95×2/115×2/135×4/155×1(ugly)/135×2
B. Scaled to:
3 rounds for time:
10 strict c2b (brutal)
10 deadlifts (225)
50 doubles (Rx)
10:18
Sneaky shoulder workout!
yes it was! going from the DL to DU was brutal!
Nice job, Greg!