PERFORMANCE

Warm-Up.

Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

Followed by…

Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed

Followed by…

Every minute on the minute for 3 minutes (3 sets):
Tall Jerks or Jerk Balances x 3-5 reps

Followed by…

Every minute on the minute for 3 minutes (3 sets):
Muscle Clean x 3
Front Squat x 3

Followed by…

Every minute on the minute for 3 minutes (3 sets):
HEAVY Front Squat x 1

Then…

A.
Every 2 minutes, for 24 minutes (12 sets):
Clean & Jerk x 1 rep

Build to today’s heavy.

B.
Three rounds for time of:
20/15 Calories of Assault Bike
10 Clean & Jerks (135/95 lbs)
10 Bar-Facing Burpees

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Civ 19
Civ 19
January 2, 2022 11:48 pm

Me: hi crossfit, how have you been?

Crossfit: been well, somewhat Lonely, but well. How about you?

Me: well I’ve had a week off from seeing you, drinking beer and eating all sorts of nasty stuff. So I’m back, what’s todays WOD?

Crossfit: ummm how about
3 rounds for time
20cals air bike
10 clean and jerks @ 60kg
10 bar facing burpees

Me: awesome, nice easy one

12mins and 33 seconds later…….

Me: aaggghhhh F&$k you Crossfit!!!!

Crossfit: Sorry, what was that???

Me: Nothing, see you tomorrow crossfit

Civ 19
Civ 19
January 2, 2022 11:48 pm

12:33 RX OUCH

Kevin Watts
Kevin Watts
December 29, 2021 4:58 pm

A. 215#
B. 11:07 rx
Fun wod to.xome back to after a few weeks off!

Carla
Carla
December 28, 2021 12:53 pm

A) 70kgs C&J which is a post partum JERK-PR so that was awesome!

B) 9:04 RX with questionable BRB but hey, definitely wasn’t lateral!

Carla
Carla
December 28, 2021 12:54 pm
Reply to  Carla

BFB – not BRB 😂

Janelle Winston
Janelle Winston
December 28, 2021 11:25 am

A. Worked up to 150.

B gymnastics BMU progressions

Aaron Z
Aaron Z
December 27, 2021 6:37 pm

A) 205lbs
B) 15:04 Rx

Mugu
Mugu
December 27, 2021 5:47 pm

Gotta get my lungs back
100-80-60-40-20
Cal Bike
Cal Row
49 minutes

Chris
Chris
December 27, 2021 5:28 pm

B)
Subbed 20 cal ab for 39 cal row
Subbed 10 BFB for 10 burpee’s over bar (lack of space)
Rx C&J

15:10

Rows – 1:50 – 2:00

Last edited 4 months ago by Christopher Capozzi
Aaron Danielson
Aaron Danielson
December 27, 2021 4:04 pm

A. 202.5 at set 10 failed 210 PR 207.5
B. 12:38

Toni Martos
Toni Martos
December 27, 2021 10:55 am

A . Up to 85kg ok, 90kg fail
B . Rx 60kg

14:43

Candy Olkey
Candy Olkey
December 27, 2021 9:54 am

Oh does it feel good to be back in the gym!! And today’s WOD was perfect! Great WU! A. Clean & Jerk x 1 55#, 65, 70, 75, 80, 85, 90, 95, 100, 105, 110, 115 ***missed the jerk on the last 2 sets B. 3 Rounds for time – 15:11 15 Cal AB – 1:34/1:45/1:52 10 Clean & Jerk @ 85# – done in singles as PC & a mix of PJ & SJ 10 BFB – UB ***Invictus can you program something with Ski Erg in it? My awesome son bought me the C2 Ski Erg for Christmas!… Read more »

Mike Slagle
Mike Slagle
December 27, 2021 6:57 pm
Reply to  Candy Olkey

Well done on the workout and welcome back! That’s super fun to hear about your gift too. Enjoy the new gym toy!

Anthony
Anthony
December 27, 2021 5:24 am

A: Built way too fast to 165# on like set 4. Oops
B: lower Rx, 15:36. Burpees we’re moving fast but those cleans got me 😓