A.
Every 2 minutes, for 24 minutes (12 sets):
Clean & Jerk x 1 rep
Build over the course of the 12 sets to today’s heavy.
B.
“2008 CrossFit Games Finale”
For time:
30 Squat Clean & Jerks (155/105 lbs)
A.
Every 2 minutes, for 24 minutes (12 sets):
Clean & Jerk x 1 rep
Build over the course of the 12 sets to today’s heavy.
B.
“2008 CrossFit Games Finale”
For time:
30 Squat Clean & Jerks (155/105 lbs)
A. Built to 110kg (242lbs)
B. Rx’d 9:18
Did 3,2,1,1,1,1,1,1…… tries to go about 1 rep every 20 seconds
Lungs and surprisingly feet felt this the most
emom 185 lb clean x3 10’minutes
“Elizabeth”
21-15-9 reps of:
Clean 135 pounds
Ring dips
Time 5.09
#tuesday
A. Up to 115 kgs,
B. +/- 10 minutes: Rx weight and modified standard -squat clean/split clean w left leg/split clean w right leg.
A. Clean + jerk x 1
35,55,65,75,85,95,105
B. 30 squat clean & jerk @ 85# – 8:25
***tried to focus on form but that really fell apart in the last 10 reps
C. Death by cals – rowing
Started this and got to minute 9 and had to stop because my daughter got home from school. About 10 min later I tried it again and got through minute 12…needed 1 more pull and I would have gotten through minute 13.
My nephew’s glutes and hams were bothering him so we did some other fun stuff.
Bench press 5×5 and 3 strict ring dips every 2 minutes. 135/145/155/165/170
Chipper
50 alternating DB snatches 45#
25 GHD sit ups
25 GHD hyperextensions
50 DUs/75 SUs
50 pull-ups – kipping
100m carry 60lb sandbag on 1 shoulder and 1 53lb KB in the other hand. Switch for the trip back.
12:40
A. 95/100/105/110/115/115/120/125/130/130/135/140
10# heavier still not back up to 1RM
B. Done at 85 so I didn’t piss of my knee
5:22
Luke & Anika
Did “Row-meo and Juliet” from Saturday:
In teams of two, complete the following for time:
300 Wall Ball Shots
4000 Meter Run
5000 Meter Row
Teams get one Concept 2 erg and one ball, but may partition the work however they would like . . . and both should be working at all times.
31:46
A1. Single Arm Clean x1
135, 145, 155, 165, 175, 190(F), 190(F)
A2. Push Jerk x1
185, 195, 205, 215, 225(F), 225(F)
Jerks were way under normal and just went for it on the cleans. Weird day today. Everything felt heavy and awkward. Don’t know if it’s just a “case of the Mondays” or what but just finishing today was an accomplishment.
B. For time
30 Thrusters @155
30 strict pull ups
8:39
A) OT1.5M x 7: snatch pull + hang high snatch pull + 2 power snatches + 2 overhead squats. Done with 40 kgs. Working on doing this complex just fluid, I wanted to be clean and quick in the transitions. B) EMOM 9’ squat snatch x 2 reps 1. 42.5 kgs 2. 45 kgs 3. 50 kgs Working on proper weight balancing on the feet, trying to eliminate the jump forward. C) For time: 10 – 1 clean and jerks 52.5 kgs, 15 double unders after each set. Time: 19’18” I did the reps 6/4, 6/3, 5/3, 5/2, 4/2 then… Read more »
A. Up to 185 with some fails at that weight too. I felt strong heading into the workout, but the results didn’t reflect that.
This was good work though at a newer movement to me.
B. First 5 reps rx 2:00, then 135 with two kid interruptions.
Total time 12:17
C. 1 mile jog
6 min plank challenge
I did this one at home so I feel ya on the kids interruptions. Great job getting it done
I concentrated on just doing jerk as I am really bad at that movement.
Warmed up with a bunch at 35#
Then 65, 65, 70, 75, 85, 85, 90, 90, 95, 95, 100, 105
Felt fairly good until 105. Will keep working on it.
Did Ring Muscle up progressions between sets. Jumping from a 30” box then down to a 20” box and also low ring transitions.
B. Kept this slow and steady on purpose, so that I could keep my jerk in good form.
6:29 and scaled to 85#.
Great effort again today!
A. Up to 225#. Ties current 1RM. Had 2 attempts at 230 but missed the jerk both times.
B. Rx’d 7:18. All singles. Started with 5 squat clusters. Then 10 squat clusters catching like a push jerk. Then 15 regular squat clean & push jerk. Man that got real fast.
Strong and fast
Thanks Mike!
B. RX time 9:22
A. 135, 185, 195, 205, 215, 225, 235, 245, 245, 255(f), 255, 260(f)…hit all of my cleans with nice wrist turnover which has been a weakness… fatigue set in and my jerks suffered.
B. Rx. 6:32 ouch
A. Up to 100kg/225# This equals my current PR but I feel there’s more in the tank! Today just wasnt that day after acting like I was back in college for a weekend… haha. B. As RX 6:52 Why are squat cleans so much harder to maintain a pace with, ouch! Accessory Every 90sec for 9min alternating between: 10 SHSPU 10 Chin Ups Punnishment for last weekend For 8 rounds (total time 12min): 30sec max Cal AB 60sec rest Score: 117cal Now it’s time for a lot of greens and quality proteins and kick this grogginess to the curb. (It… Read more »
Party in the quad!!!
A.) just squat cleans, no jerk. Don’t feel comfortable enough with my jerks to go heavy. Up to 160 pounds
B.) due to reason above, went with fitness part B. Still a crusher. 10, 9,8,7,6,5,4,3, 2,1 reps of KB swing, goblet squats, push-ups at 32 KG. 10:47
Solid work!! Well done
… off script today … felt like I had been missing out on some of the deadlift work the last couple of weeks … DOG throughout
A. 3RFT of 15 – 225# Deadlift / 50 DU
3:37
B.
15 Dead 2011 + 60s HSPU
Rest 2 min
10 Dead 2011 + 60s HSPU
Rest 2 min
5 Dead 2011 + 60s HSPU
225/18, 275/15, 315/12
I guess you just felt the need to crush everyone’s times on A.
no kidding, that’s some serious speed
Not going to lie there may have been some of that …
2 words come to mind for that A time…Holy F%@k! Outstanding work Chris!
Only one word comes to my mind…Damn!
I want to be like Chris…
Dude….. dude….. just….. dude
Oh goody!
A. Up to 245, squat clean to push jerk.
B. Rx 6:52. Done as squat clean thrusters a la Khalipa
C1. AB tabata – 56cal
C2. Row 30/30 stop when under 150m. Got 148m in rd 5.
C3. EMOm 20 push-ups, got through 4 rds before failure.
Trying to build my endurance which has slipped a bit.
We were allowed to do squat clean thrusters!?
Gotta go with the winning game plan. Also, if you watch the entire 08 games on YouTube you’ll see an appearance by one coach Michele! https://youtu.be/rS_q9lyPKtc
Haha thanks for sharing. 🙂 I was actually cleaning out my garage over the weekend and found the DVD!
Now you just have to hope you find something in your garage that plays DVDs!
Don’t let this happen to your hands!
Solid work though! Nice extra conditioning you’ve got going on there!
Great start to the week, nice work
I did my squat cleans and jerks all singles. I feel like that’s easier than trying to maintain a controlled lowering of the bar between reps, and it forces me to stick to more of a pace.
Nice work on your “accessories”. I’m going to copy cat you a little over the next couple weeks since I need to build my endurance too.
A 135 to 205. Lots of rep at 200, 205 scared to get under the bar
B 10:13
Fear During the clean or the jerk?
Jerk/ push press