A.
Four sets of:
Front Squat x 3-5 reps @ 30X1
Rest 20 seconds
Strict Pull-ups x Max unbroken reps
Rest 3 minutes
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Power Cleans (155/105 lbs)
15 Burpees
A.
Four sets of:
Front Squat x 3-5 reps @ 30X1
Rest 20 seconds
Strict Pull-ups x Max unbroken reps
Rest 3 minutes
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Power Cleans (155/105 lbs)
15 Burpees
FS:
165×5, 175×5, 190×5, 205×5
PU:
14, 14, 12, 10
B: Rx – 3 rounds + 15
Props to the 4 rounders, mega props to the 5 round beasts
A. 60kgx5, 70kgx5, 70kgx5, 70kgx5 @30X1 very tired about yesterday manmakers, pull ups 11/11/8/9
B. Cleans 60kg 3rds + 10 cleans + 2 burpee
I was tired in overall
A.5×40/5×45/4×50/3x55kg
9/8/9/8
B. Cleans 45kg 6rds-1Burpee (first 2 rds unbroken) all rest I broke cleans 7+3 and did all burpees unbroken
A. 60kgx5, 70kgx5, 70kgx5, 75kgx5 @30X1 need to try go higher with weights next time, pull ups 8/8/7/6
B. Cleans 60kg 3rds + 4 cleans.
Hit last weeks Back squat wave today.
A. 280x 3, 300×2, 315×1, 305×3, 335×1(1xf), 350×1
350 is a good number for me. Especially for the last year. I might have been just above parallel though so this is unofficial. It’s so much mental for me once it gets to 90% +. Gotta work on that.
B. Didn’t get to hit this till 9:45pm. Fun couplet.
95lb single arm cleans
4rds + 5 cleans.
Wanted to hit 5 rounds.
A. 115, 135, 155, 155
15sup, 12sup, 12pro, 12pro
B. PC @ 85#
4+5pc
A. 155X5; 175X5; 195X5; 215X5
SPU +15# 8;8;9;9
B. PC @ 135# 3 + 13
? Can I perform B before A? I don’t like messing with the science behind the programming
A.165×5. 175×3. New pr. 165×3. 165x 3. Pu strict @ 9/9/8/8.
B. Scaled down to 115lb. 5 round flat.
A1. 5×185/195/205/215 @tempo
A2. 13/12/10/9. That was fun!
B. Rx’d 4+3. 1st 2 rds were right at 2min. The wheels started falling off on PC’s in the 3rd rd. Just hung on for life after that.
My workout today…
Part A.
Front Squats
5 @ 175
5 @ 185
5 @ 195
3 @ 205
Pull-Ups x 16, 15, 12, 9
Part B. Burn 30
EMOM for 6 minutes:
even – Seated DB Press x 8-10
odd – Hollow Hold x 45 seconds (a real treat after yesterday’s L-Sits)
Every 2 minutes for 10 minutes:
14 Goat Bag Hinges + 14 Alt. Rev. Lunges w/ KB
Three Sets:
Reverse Snow Angels x 20
Banded Hip Bridges x 20 @ 2012
Banded Scissors x 20
What are GOAT bag hinges?
https://www.crossfitinvictus.com/blog/im-a-goat-bagger/
The snapping to extension in the kbs bothers my knee so I sometimes sub these.
A.
FS 5×70-75-80-85kg
PU 10-10-9-8
B.
scaled to 60kg, 4+1
A.
90×5 / 17,
100×5 / 12,
110×3 / 8,
110×3 / 9.
B. 5 rounds Rx.
A.) 185×5+8 pullups
205×5+8
225×5+8
255×5+8
B.) 4 rds Rx
Took it easy today. Got beat up during a full day of defensive tactics yesterday. Felt good to move though.
It’s a good thing today wasn’t shoulder press day, my shoulders always get tweaked from that. there’s always at least one guy that takes an arm bar a little too serious.
That happened to me last time. Shoulder was sore for a week. Practice field hero’s….
4 rds… taking it easy… jeez, i’m envious
A: go to 5 reps 90 kgs
PU 12 / 10 / 10 / 9
B: 3 rounds + 7 reps @ 50 kgs
Only go to A this morning, will finish B in the PM
A. 225/245 – 5/ 265/275 for 3
– 15/13/11/12
A1. 185/195/205/215 x 5 each set @ 30X1 — post surgery PR!
A2. 20, 15, 12, 10
B. Scaled (135 lbs): 3 + 7 — I was able to keep my clusters at 3 or more.
you are going back to beast mode teddy, great to see you recovering well
Seriously, right?! Congrats!
A1. 205×5, 225×5, 235×4, 245×4
A2. 19, 15, 12, 11
B. Rx 5+12. Went to quick unbroken singles (drop and immediately pick up) starting on rd 3. 3 rds complete at 5:07, slowed down a bit after that. Lungs still on fire!
Awesome score
Wowsy, was this a fun day
A.1) FS @ 30X1 in kgs: 60×5, 80×5, 90×5, 95×3
A.2) Seated Pull Ups: 8, 8, 8, 8
It was a good push on the FSs given that my previous recorded PR is 100 kgs. I think I can go way above it.
B) Scaled the weight to 55 kgs. Completed 3 rounds + 14 reps.
PCs splits in sets of 5/5, 3/4/3, 3/4/3, 5/3/2.
Burpees were split in sets of “pleaseletmegetthisoverwithwhywhydoidothis”
Love to see all your gainz!! We should do a blog update in a month or two to show everyone how your hard work and consistency have paid off. It will inspire many!
I’m all for it
Respect Jorge, you’re getting stronger every day!
dude you killed it with those 60 kgs, I think I wouldn’t have finished 3 rounds with that weight
Lots of inspiring hard work! Vale la pena!
A. FS All @ 5 reps 155, 165, 175, 185
A1. 9, 11, 12, 9
B. 3 rounds. Did 1st round of PC unbroken. Then did 5, 3, 2 for #2 & 3. Broke burpees up into 5. Burpees were painful. PC felt surprisingly good.
A1. Front Squats 30X1
5 x 215, 225, 235, 245
A2. Strict Pull-ups (Supinated grip)
11, 11, 8, 8
… ran short of time (again) this morning … maybe tomorrow will be a Metcon Make-up … starting to feel like a meathead only doing strength work …