PERFORMANCE
Warm-Up.
Three sets of:
Single-leg, single-unders (right) x 10 seconds
Single-leg, single-unders (left) x 10 seconds
Single-unders x 20 seconds
Single-Arm Dumbbell Push Press x 5 + Waiter’s Carry x 50 feet per side
Followed by…
Two sets of:
“Depth Drop Series” x 1
Depth Drop x 1
Depth Drop + Max Height Jump x 2
Depth Drop + Broad Jump x 3
Then…
A.
Every 90 seconds, for 3 minutes (2 sets):
Press from Split Jerk Position x 3-5 reps
B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk
*Sets 1-2 = 2 reps @ 65-70% of 1-RM
*Sets 3-4 = 2 reps @ 75-80%
*Sets 5-6 = 1 rep @ 85-90%
*Sets 7-8 = 1 rep @ 94-98%
*Sets 9-10 = 1 rep @ 101+%
C.
Complete as many rounds and reps as possible in 12 minutes of:
30 Double-Unders
12 Toes to Bar
12 Dumbbell Bench Press (50/35 lb DBs)
B)
195 (10 lb pr – could have done 200 or 205)
C)
60 SU
12 TTB
12 DB BP @ 50#
5 rounds and 46 of 54 reps
A. Done empty bar
B. Did as C+J, 135/155/165/175/185/195/205/215
C. 5+36, used 40#db’s
A. 135# (3 reps)/155# (3 reps)
B. 155#/185#/205#/225#/245#/265#/275# (missed, tried twice…did earthquake bar bench press routine and overhead routine, so shoulders were smoked)
C. 12 Min AMRAP
30 DUs
12 T2B
12 DB Bench Press (70#)
UB DUs and UB Bench 4 rounds + 37…Toes 2 Bar went poorly.
C. 5 + 39
Didn’t have the energy for lifting today.
First CF workout in a long while due to the shoulder. Still rehabbing. But slowly building weights again.
Warm up ✔️
Split jerks all e90x15. 2 reps at 95 pounds.
12 min amrap
30 DU
12 GHDs
12 50 pound DB Bench
5 rounds even
Forgot how fast CrossFit makes you sick to your stomach when you push a little harder
A) 1RM back squat. PR at 190. I’m comin for ya 200!
B) 6 even
Some dubs some singles, hanging knee raises, #25
Jerks
175/190/205/220/235/250/265/275 (fail)
5+23
A. 220# 2.5# PR
B. rx 3+4 db bench, most time on the bench a little time bc the bench made everything else a lot harder.
5+28
A. Press from Split Jerk – 65# x5, 75×3
B. Split Jerk
85#x2, 95×2, 100×2, 105×2, 110×1, 115×1, 120×1, 125×1, 130×1, 135(f,f,f), 120×1
C. AMRAP 12 min – RX 4 Rounds + 47 reps = 263
30 DU – trip in round 2 & 5
12 T2B – all UB
12 DB Bench Press @ 35# – UB, UB, 7/5, 8/4, 5
***Wow DB Bench was a struggle fest today!
A. Press in Jerk @ 95 lbs
B. Every 90 seconds, for 15 minutes (10 sets):
Split Jerks
*Sets 1-2 = 2 reps @135 (start with clean)
*Sets 3-4 = 2 reps @145 (start with clean)
*Sets 5-6 = 165/175
*Sets 7-8 = 175/185
*Sets 9-10 = failed 195, hit 192.5
C. AMRAP 12 mins: 7 rnds
30 Double-Unders (20DUs + 20 SUs, DUs still cause pain around 20)
12 Toes to Bar
12 Dumbbell (did incline, flat 2 ez) Bench Press (50lbsDBs)
Is every jerk performed with a clean to start or is everyone doing these from rack starting position?
Rack starting position
Thanks Al. I did my first 4 sets as a clean and jerk bc I need the practice in the catch anyways 🤪. The rest were rack.
Back into it again but hard when when travelling so much recently!
A. Worked up to 85kg
B. Done rx
7rds + 3
Didn’t feel too bad this one considering how little I’ve done recently!
A.
135×2, 135×2, 165×2, 165×2, 185, 185, 205, 215 fail, 210 fail, 205
B.
5 rounds + 8 double-unders
Subbed toes-to-rings to avoid waking the baby on the other side of pull-up bar wall and dumbbell push press because I don’t have a bench.
A) 62.5/70/80/87.5/90
B) 6r