A.
Every 3 minutes, for 18 minutes (6 sets):
Overhead Squat x 2-4 reps
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Pull-Ups
10 Alternating One-Arm Dumbbell Snatches
10 Box Jump Overs
A.
Every 3 minutes, for 18 minutes (6 sets):
Overhead Squat x 2-4 reps
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Pull-Ups
10 Alternating One-Arm Dumbbell Snatches
10 Box Jump Overs
A. Bryan – 65#, 75#, 85#, 95#, 105#, 115#, all x 4 reps.
B. Bryan (60#) – 4 rds. + 10 pull-ups + 2 snatches.
A. 205,215,225,235,245 *4
B. 3 sets
8 ghr
10 chin-ups
100ft double KB overhead walk 53# each hand
Went nice and slow after hiking 8 hours Sunday
A. 65, 75, 80, 85, 90, 95 x 4 (excited about that!)
B. 4 + 22
35# DB
24″ box
Had to use the fat grip pull up bar. Made it extra fun. 🙂
Late night session, and wasn’t really feeling it…
A. 65/75/95/95/100/115 (PR) @ 22X0
B. 5 + 20 — Butterfly Pull-up (just learned it tonight), 50 lb DB, 30″ Box
Nice work on the butterflies!
B. RX w 50lb dumbell 6+3 pull ups
Great news that it’s feeling better!
Dropped into box in the ozarks:
10/21/16
Weightlifting
Deadlift (5-3-1+)
5/3/1 Week 3
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
6 Deadlifts 225/155
7 Burpee Pull-ups
10 KB Swings 70/53
200m Run
I did halting snatch deadlifts since my erectors weren’t up to heavy deads. Worked on pulling the knees back.
I was just 50m shy of 4rds.
Smoked everyone else in the room, thanks invictus!
Way to represent! I hope you were wearing your Invictus shirt.
Well…I was wearing my ANF (amber nollen fitness) shirt :)Gotta represent myself too!
A. ?
0➡️8 lunges with 40kg,
1➡️8 lunges w 50,
2➡️4 squats w 60,
3➡️4 squats w 70,
4➡️4 squats w 80,
5➡️1 squat w 85,
6➡️failed w 90.
Not my day ?
B. 6 rounds + 2 snatches (butterfly pullups / 24 kg kettlebell / 24″ box).
What was your goal for A? 90kg? That’s still around 95% of your goal weight.
My previous (spontaneous) PR was about 105kg. Didn’t try the OHS for a while – wanted to check how the weight feels overhead after long brake.
“no goal = no results”. 😉
A. 135-4, 145-4, 155-4, 165-4, 175-4, 185-4
B. 6 + 17 Rx with 50lb Db
Awesome job!
Today was a new PR for me: OHS without shoes!
A) 4-35kg/4-45kg/4-52kg/4-60kg/4-65kg/2-70kg (PR without shoes). My form was great, I can send you the video ahahah
B) 6R+7 box jump over 24Kg DB
And I did the emom front yesterday workout
Do send the video! You might need to email it to michele@crossfitinvictus.com
PUBLIC SERVICE ANNOUNCEMENT:
Rogue is currently shipping Concept2 Ergs without shipping costs!
http://www.roguefitness.com/black-concept-2-model-d-rower-pm5
Any advice or information on an Airdyne bike? The assault bike is a little out of my price range.
From my experience with them, they can’t stand up to the punishment we normally dish out. We went through three at our Downtown facility in a matter of months but that was with multiple people riding them. You might fare better if it is yours solely. You should be able to get one for $100 on Craigslist or some place like that.
If you don’t mind me chiming in, I bought an assault bike from Amazon for only $100 a month, I’ve had a few Airdyne’s but the assault bike is a much more solid piece of gear, lots of built in workouts and stuff. You’ll only ever need one
Thanx…didn’t even think of amazon. ..I’ll have to check it out. Jist like only purchasing a concept2 rower. …my deff first choice would be an assault!
Black Friday is coming as well, I got mine without paying shipping, if you’re local, you may be able to pick it up yourself in Carlsbad, I don’t know for sure about that though
A.) Worked up to 175 for 4. Shoulders are sore.
B.) 5+16 with 53# kb.
Great job!
A. Overhead Squat OT2M
65, 75, 85, 95, 105, 115, 125, 135, 145
… 3RM PR 195 – intentionally went light to work on mechanics and test my shoulder – went well
B. As Rx (except 5 strict pullups, 55# DB, 24″ Box)
7 rounds + 2
Now that you are at a more advanced age…:)
How’s your hamstring flexibility?
Good question – is there a good test to assess?
A: up to 45kg
B: 4 +12
Snatches done with 18kg DB
Happy Friday, Mani! How’s the little one?
Thanks Michele! He’s doing great. The little man is growing fast, he’s not that little anymore, almost 3 months old! 🙂