Warm-Up.
Overhead Movement Prep
Take 10 minutes to draw out your jerk footwork
Followed by…
Three sets of:
Press in Split Jerk Position x 3-5 reps
Rest as needed
Then…
A.
Every 2 minutes, for 16 minutes (8 sets) of:
1 Push Jerk + 2 Split Jerks
Build over the course of the 8 sets to something heavy for today.
B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Pull-Ups
12 Alternating Dumbbell Snatches (50/35 lbs)
12 Single-Arm Dumbbell Push Presses (50/35 – Left Arm)
12 Single-Arm Dumbbell Push Presses (50/35 – Right Arm)
A. From 50 kg to 85kg
B. 4 + 4 RX
Warm-up
A) 60-70-80-90-100-105-110-112’5 kg
B) Metcon: 5R+10 Db snatch (RX)
A. Up to 165,
B. 5rds +2
A. Alternated between today and yesterday’s part A. So, minute 1: PJ + 2 SK, minute 2 back squat, etc.
135, 6×215, 155, 4×245, 165, 2×280, 185, 1×305, 195, 2×295, 205, 4×280, 210, 6×245, 215
B. 6+5
A. 65, 75, 85, 95, 105, 115, 115, 95. It started feeling weird, so I backed off and kept it light.
B. 5 + 36. Got everything but six reps on the sixth round. Should have pushed harder.
Pull ups were with feet on a box for elbow.
A. 135, 145, 155, 165, 175, 180, 185, 190
B. Rx 5 + 12
Short on time today. 30 min steady state row
6763 m
405 cals
A. 56,58,60,64,68,72,76,80
B. 4rnds + 6
Not able to do it all due to work.
But did 6 rounds of the WOD not for time.
Good times. Be safe everyone.
Wanted to get in last weeks Deadlifts Dec 4 WOD WU + 10 min Row done as 1 min easy pace, 30s med, 30s sprint A. E2M – Deadlift x4 175#, 185, 195, 200, 205 B. For Time – 17:56 800m Run – TM @ 8mph 80 foot walking lunges @ 35# DB in FR – 60/20 40 DB Front Squats – 10/10/7/7/6 400m Run 40 foot walking lunges – UB 20 DB Front Squats – 10/10 200m Run 20 foot walking lunges – UB 10 DB front Squats – UB C. 5 Sets 20 AbMat Sit ups 10 Push… Read more »
Well done. That’s a ton of work. Are you still working a lot?
Yes…6 days a week/70+ hrs. Which isn’t horrible all by itself….it’s the lack of sleep…not being able to go to bed until 7 and the alarm goes off at 930 is the tough part. But when I have a day that I can get a nap in and I feel good I have to get in the gym..otherwise it could be hazardous to someone’s health ?
Been a while since I’ve been on here. Took 6 months off CrossFit to focus on strength building. Glad to be back!
A) 115/135/145/155/160/165/175/185 – last set at 185 was sloppy.
B) 5 rounds exactly. Buzzer went off as I was dropping the 12th rep of the right arm push press. Good grind. Feels good to mix in the strict pull ups.
A. 105#/115/125/135/140/145/150(x)/150
B. 6 +5
Metcon (home /alone) WU A. Slow Burn 10 rds for time -Drive way run one way down and back is two rds 10 pushups 20 Air squats Results: 17:05 My knees killed tge whole wotrkout Rest 3 min B. Core blast for time 40-30-20-10 Sit ups Side crunches Flutter kicks Air squats Results: 10:15 Rest 2 min C. FT 21-15-9 Burpees Air squats Results: 4:05 Enjoy and really push the pace. On A. Just find a pace that you can hold for all 10 rds. My knees hurt starting A but midway through either I wasn’t paying attention or they… Read more »
A.
45
75
95
115
135
145
155
160
B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Pull-Ups
12 Snatches 75 LBS
12 Barbell push press 75LBS
3 rounds completed