A.
Every 2 minutes, for 12 minutes (6 sets):
High Hang Snatch + Hang Snatch
Build over the course of the six sets.
B.
Every 2 minutes, for 6 minutes (3 sets):
4-Position Halting Snatch Deadlift x 1 rep
(pause for 2 seconds at 2″ off the floor, mid-patella, mid-thigh and high hang)
C.
Four sets for max reps/calories:
30 seconds of Assault Bike (for calories)
Rest 30 seconds
30 seconds of Box Jumps (24″/20″)
Rest 30 seconds
30 seconds of Toes to Bar
Rest 30 seconds
A. Bryan – 75#, 80#, 85# x 2, 90#, 95#.
B. Bryan – 155#, 165#, 175#.
C. Bryan (burpees vs. bike) – burpees: 9, 9, 10, 10; bj: 12, 12, 13, 13; T2B: 10, 9, 9, 9. Christy (burpees vs. bike) – burpees: 10, 10, 10, 11; bj: 12, 12, 13, 13; T2B: 5, 4, 6, 7.
This one hurt!
A. 55, 65, 75, 80, 80, 80 kept it lighter to keep form on point.
B. 95, 95, 105 super light/ for form.
C. This was just the worst!
AB 11, 10, 10, 10
BJ 17, 16, 15, 16
TTB 15, 12, 10, 10 – breathing was a problem by the time these came around. Oh well.
Invictus strength this am
Yesterday’s B tonight
Max reps in 30s (with 30s rests)
AB cal: 17-12-12-12
Box jumps 24’’: 16-15-15-15
T2B: 18-17-13-13
Got real in the 3rd round. Good one!
Have a great weekend people!
A. Single arm snatch
EMO2M x 12 min (6 sets)
High hang + hang snatch
85,95,100,105,110(f),110
A2. EMO2M x 6min (3 sets)
4 position halting snatch deadlift
145,155,165
Hit this with two hands. Heaviest I’ve DL in 2 years with both hands
B.
AB cal:
A: 45/75/95/115/135/155-failed went to clean and press.
B:155/185/205
C: subbed double unders.
DU:45/45/28/32
Bj:14/15/13/14
T2b:9/11/10/8
Brutal!
Started everything felt ugly and tight so I stopped stayed light and focused on getting under the bar.
6sets of
High hang snatch + snatch balance + 5OHS @ 55#
B. At 75# stayed super light my back felt off.
C. Ab ripper x and some yoga
Shoutout to Tony Horton!
A. Up to 125.
B. 215, 235, 235. Grip went to crap after last set
C. Rower was in use, so subbed single under jump rope for row. Got 60 on 1st rd and 73 on last round.
A. Up to 135 missed twice at 145
B. Front squat up to 315 hit 275×3 prior
C.Had a bro sesh
Partner wod 3 RFT
50 reps of each
35lb db lunges
Ghd sit-ups
Front squat @ 135
Pull ups
Was tight on time, so modified it a bit and did it with the class I was coaching
A) 6min EMOM HHS + HS
Worked to 95
Then…every 2min for 2 sets same complex
Worked to 110
B) 15min AMRAP
50 DUs (no assault bike and needed a change from rowing today)
10 Box Jumps (24”)
10 T2B
Kept the movements the same just longer format. Able to do normal grip on the T2B which was nice. Haven’t been able to for awhile.
6+54
A day behind. A. 35, 55, 65 to warm up 75, 75, 80, 80, 85 (technically failed because I used my knees to get it off my chest.) 85 is my 1 RM from a previous time. Worked on bar muscle ups with a band and handstand balancing between lifts. B. Didn’t have time for this. I did C first so I would be fresh. C. 8:47 RX. (on TM so probably not RX ) Stoked about this time. My previous time was 10:41 so almost 2 minutes faster. I think having butterfly pull ups makes a big difference. 2… Read more »
Massive improvement on B! Way to go!
Great job on C. Janelle! I’m jealous of your progress on butterfly pulls…I suck at these kipping movements.
Yes, I am running on a treadmill and it’s one that has calibration issues, so who knows really how far or fast I am running. (I set it at 9 and ran 400M according to the display, but my splits were 1:44, and I think that’s a bit off. It should be more like 1:40) Yes, I leave it running just slow it down a bit so I have the natural ramp up into a sprint. BUT I will say, I do run MUCH faster on a treadmill then outside as I can keep a more steady pace. I want… Read more »
This is on my instagram. If you can’t see it, let me know. https://www.instagram.com/p/BdlChoslgotfwkYegPDHfmNoaOcCL-y7P7RKc40/?taken-by=djwinst06
You can see that I wasn’t generating enough power from my hips or pull back hard enough in the first couple of reps. I think Travis had some a video about getting past the first 3 reps. I’ll see if I can find it.
Huge improvement on « Helen »! Great job 🙂
A. 35, 45, 55, 65, 75, 80
10# less than my squat snatch..but wanted to focus on keeping the bar close to the body with the pull and also using my hook grip
B. 85, 105, 125
Focus on keeping my butt down
C. Subbed row ..no AB (yet)
Row 8,8,8,8
BJ 12,15,15,15
T2B 12,12,12,12
Hook grip!! Great work!
Did Fitness A
A. Did backsquat with a box instead of OHS, first time squatting in a month because of my lower back pain. It felt very good.
C. Rower (first time in a while) instead of AB: 14/14/13/14
Box jumps: 15/15/15/16
T2B (first time in a while): 15/15/15/15
D. Extra abs
Would never guess it’s been a while with those numbers…great job Martin!!
A. 95 105 115 125 135 145
B. 225 275 325
C done no count
Hi everyone! Happy New Year! Today I returned to workouts after almost a month of break. A month ago I did something wrong with my ankle joint (in week, where I had really a lot of Squats) and it ached in movements as, for example, Squat. Sometimes I also had little pain when walking. Today I felt no pain during training (even in Squats in Snatches), but it still hurts me a little when I bend the foot up and inwards (a little above the left ankle of my left foot). Tommorow I’m going to do some Back Squats and… Read more »
Welcome back…we’ve missed you!
Did you have an injury or was it just the volume of squats. Sometimes the talus gets stuck and you just need some ankle mobs so the joint moves correctly.
@candyolkey:disqus Thanks 🙂 I’m glad to hear it 🙂 @@brittanyjansen:disqus I was looking on the Internet for what it looks like when “talus gets stuck” and I tried some mobs, but it didn’t help :/ I don’t have problem with ankle mobility (like something stuck in my ankle) but when I when I will bend my foot hard (like in deep ATG Squat) it hurts. I did some Squats on Friday and pain returned. It passed me over the weekend but today, after Squats i felt pain again. I will try tommorow to train with elastic bandage on my ankle… Read more »
Maxed on back squats…385
A. 95, 115, 115, 135, 135, 135 struggled with hang snatch but not high hang snatch
B. 135, 185, 225
Additional snatch practice at 135 and 115…lots of fails…back tightened up…
C. Swim
Damn I miss swimming! Hope you did enjoy.
For sure! Lap swimming is a skill I’ve only picked up in the last 18 months or so. Yesterday’s swim was really productive. I was able to feel my balance point better and had noticeably less drag for most of the time. Was able to string together a couple 200s and a couple 100s before I ran out time, which is a personal best. Hope you can get to a pool again soon!
Hey everyone. I am new on the site and excited to join this online community! It has been a long time since I have been doing crossfit workouts because of the limited equipment at college.
A. 95# 115# 115# 115# 115# 115#
B. 275# 295# 315#
C.
did burpees instead of bike.. 8 9 10 10
Box Jumps 7 9 10 10
Toes 2 Bar on ground 13 13 14 15
You found the right place to be.
Welcome Eli…nice work today!
Welcome! Good work 🙂
Glad you’re here, Eli. Post often!
A. Squat Snatch Complex as Rx:
115, 125, 135, 145, 155, 165(f)
… missed the hang snatch on the last set … +10# than I’ve ever made from the high hang
B. Halting Snatch Deadlift Complex as Rx
175, 185, 195
C. As Rx:
Row (cal): 14, 14, 13, 13 (54)
Box Jumps: 16, 16, 15, 16 (63)
TTB: 15, 15, 15, 12 (57)
… wheels feel off on the last round of TTB … good training day.
That’s impressive weight from the high hang, and you really moved through C!
Great work Chris!
impressive as usual on C!
A. 55/65/70/75/80/85
B. 105/115/125
C. Bike 7/8/8/7
Box Jumps 11/11/12/12
T2B 12/12/13/9
I hope these baby deer legs don’t last too long…
A. Went light to emphasize form…something I want to tighten up in 2018
75# 95# 105# 115# 115# 125#
B. 95# 105# 115#
C.
Row: 14 13 14 14
Box: 11 12 12 12
TTB: 11 10 10 8
I’m with you on going light, form is certainly my limitation on snatches. I recorded myself trying to hit 195 a few weeks ago and I’m pulling way over my head, but my catch position is crap.
It’s frusturating. I was recently critiqued that I’m not opening my hips enough. I’m in the same boat muscling the weight.
My problem is not sitting in the pull long enough which is why I liked today’s work in B. My butt goes up and it biases my entire body forward causing me to miss the catch.
Haha now I just realized I totally misread B. Definitely snatched at all those positions…
I do the same thing with my butt. Stupid tall guy problems!
A. 95/105/115/115/125/135
B. Done. This was great pull practice.
C.
AB cal: 23/19/16/16
Box Jump (step down): 11/10/10/10
T2B: 13/11/11/11
Box jumps were rough after gassing out on the bike! Once I broke the set on T2B I was done.
U crushed it those AB numbers are beast!
Rd 1 was the the most power I’ve felt since getting the bike. That said, I faded after 20s and held on at decreased output for the remaining 10s. I’d like to hit 30cal in 30s eventually. And of course being able to repeat the rd 1 output For the remaining rounds will be a completely different challenge.
Are you sitting on seat when smashing like that? Or standing up? I can get it cooking when I stand up but it’s short lived and my legs get tore up I’m still trying to figure it all out
I was probably standing/hovering above the seat for the 1st 15s. Sometimes I alternate between standing/sitting… still trying to figure it out also.
I do that too, for short intervals I start them standing but it never lasts lol. Maybe will get better with time!
Animal on the AB – great work.
Thanks, as you can probably tell from my other numbers I was basically catching my breath for two minutes after each AB cycle.
We all got to pick our poison.
Awesome work man as always