Warm-Up.
Followed by…
Followed by…
Every 90 seconds for 9 minutes (3 sets):
Station 1 – Close Grip Overhead Squat x 5-7 reps
Station 2 – Tall Box Jumps x 1.1.1.1.1 (step down and reset each jump – focus on landing lightly)
Then…
A.
Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Snatch from Mid-Patella
(pause 2 seconds at mid patella on each of the lift-offs)
Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.
B.
“CrossFit Games Open Workout 19.3”
For time:
200-Foot Dumbbell Overhead Walking Lunge (50/35 lb DB)
50 Dumbbell Box Step-Ups (24″/20″)
50 Strict Handstand Push-Ups
200-Foot Handstand Walk
Time Cap = 10:00
Both the lunges and handstand walk must be broken into 25-foot intervals, with 5-foot segments. You may not walk more than 25-feet in one direction without turning and walking back.
Compare results to September 27, 2019, and March 8, 2019.
In memory of Remco Robinson; sending our love and support to his wife Ruth.
A.
65, 70, 75, 80, 85, 90, 95, 100, 105, 110
B. 23 SHSPU (53lb KB)
A.
75, 80, 85, 85, 90, 95, 95, 95, 100, 100 (f x2)
B. 19.3. – 13 SHSPU – 103 reps. 5 more then last time,
Tie break 6:21.
Nice! Was thinking, poor you after subbing hspu yesterday!
Back from the grave!! Was sidelined for a week with a cold. Did yesterday’s and modified to 5 rounds to keep the effort below maximum. Was happy with the performance.
Every minute, on the minute, for 30 minutes (6 sets of each):
Minute 1 – 200 Meters of Rowing)
Minute 2 – 20 Wall Ball Shots (20/14 lbs)
Minute 3 – 25 Push-Ups
Minute 4 – 15 Box Jump-Overs (24″/20″)
Minute 5 – 30-Second Front Leaning Rest on Rings
A. 2 SLO + mid patella snatch
115/120/125/130/135/135/140/145/150/160
B. Rx w 53 KB
19 SHSPU
Finally starting to get some lungs back
A. Snatch lift off x2 + Snatch from Mid Patella 35#,45, 50, 55, 60, 65, 70, 75, 80(f,f), 75, 75 B. Open 19.3 – Tie break 8:25 200′ DBOH walking lunges – 60’R/60’L/60’R/20’L 50 DB Box Step Ups – 30/10/10 50 kipping HSPU – 6/5/2/3/2/2/2/3/2/5/3/2/4/4/2/3 200′ HSwalk – 5/5/5/5/5/5/5/5 ***Gave myself a 30 min time cap and got to 40′ hswalk. Tie break is 2 min slower than the open. But man my hips are barking at me. Think its time to get an adjustment! C. Power Abs Alt Single Leg V- ups x 50 for time – 1:27 (4… Read more »
Way to go the extra mile today Candy! Impressive!
A. 75#/75/80/85/90/95/100/100/105/ an ugly 110
B. 26 khspu
Anyone want to join me at the rogue invitational?
OMG…that would be awesome!
A. 2 Snatch lift offs + 1 snatch 2 sec pause at patella
Emom 90s
115-115-125-125-135-135-135-145-155
165 miss
B. 19.3 opener
50lb db 24” box -only 27 Shspu in 10 min
Alt hand every 25’ on lunges avg 8 lunges every 25’
Alt opposite hand and leg every 5 reps on box step ups
Shspu wrecked me today
Left butt cheek is tweaked from b-ball last night
May have to take a day or two off
… warm-up as Rx
A. Snatch Complex as Rx
115, 120 ,125, 130, 135, 140 ,145, 150, 155, 160
B. 19.3 as Rx: 30 SHSPU
… swapped arms every 25′ | alternated lead leg on the step-ups every 5 reps | 5 reps OT30s x 6 for SHSPU … not my best but a decent swing at it.
A. Up to 62 kg
B. 272 reps RX until time cap and continued to finish 25:27
A. 45,50,55,60,60,65,65,67.5,67.5,70
B. 278 (28 HSPU 15 more from last time!)
Almost catched you
Keep going back and forth on our results you and I! Nice to have that competition ?
Heheh true lets keep it going I will rest tomorrow
Monster sized PR – great work.
Awesome!! That’s a huge gain!!
? thanks!