PERFORMANCE 

Warm-Up.

Two sets of:
Row x 300 meters
Hip Bridge Walkouts x 5 reps @ 4141 tempo

Followed by…

Two sets of:
“Dumbbell Clean Warm-up”
Squeeze Dumbbell Romanian Deadlift x 6 reps
Single-Arm Dumbbell Hang Squat Clean x 6 reps per side
Pause Push-Press x 6 reps per side

Then…

A.

Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Station 3 – Barbell Hip Thrusts x 6-7 reps @ 20X1
(staying with weight used last week – or around 80% of your 1-RM Deadlift)
Station 4 – Prone Swimmers x 5 reps @ 4040

B.

Complete as many rounds and reps as possible in 12 minutes of:
3 Bar Muscle-Ups
6 Dumbbell Hang Power Cleans (55/35 lb DBs)
12 Alternating Reverse Lunges (55/35 lb DBs)

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DIEGO TUZI
DIEGO TUZI
June 21, 2022 9:58 am

A) 16kg kbs / 100 kg hip
B) 3 rounds (single bmu rest 30″)

Janelle
Janelle
June 20, 2022 8:39 pm

B.
RX – 7 + 3

All BMU UB except rnd 2

Also put DBs on my shoulders for lunges to save my grip.

Did posted DL with 20 # DB

Didn’t do the rest.

Logan Harris
Logan Harris
June 20, 2022 7:23 pm

A. SLDL with 50# DBs, BB Hip Thrusts with 255#
B. 5 rounds + 2 MU with 50# DBs. Ring MU for bar, and weak point.
I’m coming back more regular here starting now and have some work to do! Looking forward to it!

Tanner
Tanner
June 20, 2022 4:51 pm

A)40lb dbs for 8 dl 315 for 6 hip thrusts

B) 5 rounds even

Nic M
Nic M
June 20, 2022 4:19 pm

My type of workout
3-ring mu (don’t have bar for mu)
6- db cleans
12- db reverse lunges
Rx -7+2

Aaron Danielson
Aaron Danielson
June 20, 2022 2:38 pm

A.
1/2 65#
3 135-155-175 7 reps limited experience with these 175 was good will try 185# next time
4 done

B. scaled to 35# dbs
6+2 BMU

50# dbs felt to wobbly after A

Getty
Getty
June 20, 2022 1:25 pm

A – 1 & 2 – used 35#s in each hand, worked on form
3 – glute bridge lock outs for 60 second holds
4 – Prone swimmers (those are solid)

B –

5 Pull Ups (don’t have Bar MUs yet)
6 DB HPCs 55#s
12 Walking lunges 55#s

8+14 (Anyone with advice on bar muscle ups?)

Candy Olkey
Candy Olkey
June 20, 2022 12:11 pm

A. Posted Single Leg DL x 10/leg @ 3011 – 25# DBs / 30 / 35 BB Hip Thrusts x 7 @ 20X1 – 175# all sets Prone Swimmers x 5 @ 4040 (mine were MUCH slower than this) B. Fitness Version AMRAP 12 Min @ 35# DBs 6 DB Hang Power Cleans 12 Alt Single Arm DB Push Press 12 Alt Rev Lunges w/ DBs in FC 7 Rounds + 5 reps ***This got spicy fast..had 3 rounds in at 4 min..then the wheels started to fall off. C. 2 Sets 30s work / 20s rest V-Sit med ball… Read more »

Kayla Breitstein
Kayla Breitstein
June 20, 2022 10:14 am

B. 6 rounds (can only do singles of bmu’s) 😅

Jeremy Hammock
Jeremy Hammock
June 20, 2022 8:45 am

A. Balance not great on posted haha
1-
2-30lbs x8
3-Sldl 205 x8
4- prone work

B. Went to other weightroom where I have headroom
12 min amrap
3 mu
6 db clean 50s
12 alt db lunges 50s
6rds

Legs are still smoked from last week

Al F
Al F
June 20, 2022 10:59 am
Reply to  Jeremy Hammock

Nice work Jeremy 👊🏻 I know what you mean about legs!!!

Alexandre Massé
Alexandre Massé
June 20, 2022 6:47 am

Started crossfit in my garage on June 12th, 2022. I adapted the workout to my fitness level and gear. Warm-Up. Two sets of: Row x 300 meters Hip Bridge Walkouts x 5 reps @ 4141 tempo Followed by… Two sets of: “Dumbbell Clean Warm-up” (40 lbs) Squeeze Dumbbell Romanian Deadlift x 6 reps Single-Arm Dumbbell Hang Squat Clean x 6 reps per side Pause Push-Press x 6 reps per side Then… A. Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg) 40 lbs x 2 Station… Read more »

Al F
Al F
June 20, 2022 6:24 am

Warmup done ✅

A. 1&2 @2x25kg
3@160kg

B. AMRAP 12 mins
3 banded ring MU’s
6 DB HPC @2x25kg
12 alt rev lunge @2x25kg

6rds flat

Started off with rounds at 1’30 but that quickly slowed down!!!

Jeremy Hammock
Jeremy Hammock
June 20, 2022 8:46 am
Reply to  Al F

Yes round one done in under a minute
Then went to pacing myself haha

Last edited 6 days ago by Jeremy Hammock