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)

 

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Chris
Chris
May 26, 2022 2:54 pm

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

Kevin Watts
Kevin Watts
May 24, 2022 5:06 pm

A. Done empty bar
B. Did as C+J, 135/155/165/175/185/195/205/215
C. 5+36, used 40#db’s

Last edited 1 year ago by Kevin Watts
Getty
Getty
May 24, 2022 9:32 am

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.

Janelle Winston
Janelle Winston
May 24, 2022 9:21 am

C. 5 + 39

Didn’t have the energy for lifting today.

Mugu
Mugu
May 23, 2022 5:54 pm

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

Heather Knapp
Heather Knapp
May 23, 2022 5:44 pm

A) 1RM back squat. PR at 190. I’m comin for ya 200!
B) 6 even
Some dubs some singles, hanging knee raises, #25

Tanner
Tanner
May 23, 2022 5:02 pm

Jerks
175/190/205/220/235/250/265/275 (fail)

5+23

Aaron Danielson
Aaron Danielson
May 23, 2022 2:46 pm

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.

BForce
BForce
May 23, 2022 2:15 pm

5+28

Candy Olkey
Candy Olkey
May 23, 2022 11:13 am

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!

Justin
Justin
May 23, 2022 8:51 am

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)

Justin
Justin
May 23, 2022 6:59 am

Is every jerk performed with a clean to start or is everyone doing these from rack starting position?

Al F
Al F
May 23, 2022 8:20 am
Reply to  Justin

Rack starting position

Justin
Justin
May 23, 2022 8:22 am
Reply to  Al F

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.

Al F
Al F
May 23, 2022 4:48 am

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!

Lee
Lee
May 23, 2022 3:32 am

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.

DIEGO TUZI
DIEGO TUZI
May 22, 2022 10:24 pm

A) 62.5/70/80/87.5/90
B) 6r

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