A.
Bench Press
Set 1 – 5 reps @ 80% of 1-RM
Set 2 – 3 reps @ 85% of 1-RM
Set 3 – 3 reps @ 90% of 1-RM
Set 4 – 2 reps @ 95% of 1-RM
Set 5 – 2 reps @ 95% or more of 1-RM
Rest 3 minutes between sets and use that time to warm-up for the snatches in the conditioning portion.
B.
Three rounds for time of:
10 Hang Power Snatches (115/75 lbs)
15 Ring Dips
Did yesterdays
A. 115, 135, 155, 165 x 5, 175 x 4
B. 1:03, 1:06, 1:01, 1:00, 1:03
Rested 2 min between each round.
Scaled Thrusters to 85#
Great Job!
Thanks! It felt like death. It was the closest I’ve gotten to throwing up during a workout so far…. Blah!
Nice work on the back squats!!
Masters Male/41
A. No bench, did OHS instead followed same rep scheme
B. 4:08 rx, (sorry, this is bread and butter for me…in my wheel house, except for dips) Could be more consistent with dips.
DAAAAMMMNN that’s FAST!! Nice work Mike!!
A. Back Squat
5×4-6 @ tempo 30X1
225, 245, 265, 275×6, 290×5
B. OT3M x 5rds
5 thrusters @155
5 left arm power cleans @120
10 box jump overs
1:12, 1:16, 1:22, 1:21, 1:16
Legs were smoked on the BJO!
A. Bench press. Don’t have 1 RM but last 3 rm was 165 so i guesstimated 175 for a 1 RM Warm up sets 10×95# 8×115 then 5×140 3×150 3×155 2×165 2×170 These felt very heavy, some rests were longer than 3 min B. Time: 7:30 Scaled HPS to 95#: UB/6-4/UB Ring dips strict: 6-5-4/ 6-5-4/ 3-4-4-3-1 Are we expected to do those strict or kipping? I’m never sure which one to go with C. Bar muscle ups every 2 min x6 min. Goal was 6-8 per round. 8 / 8 / 5-1. Had nothing left, pushing and pulling in… Read more »
Great work! Bar MUs looking good!
Thanks man! Pretty happy about those.
I’ve done a bit of research about the rower and ended up doing the test described in this video: https://www.youtube.com/watch?v=rySeSi93KYc
Looks like I’m going to be rowing at about 4 for damper setting instead of 8. I still need to check what the drag factor is at that setting to see if it matches the chart described in the post you linked the other day. From my understanding muscular fatigue will improve a lot. Thanks for your help btw!
Good stuff Joey. For years I rowed at 10 because “I’m a strong dude of course I need 10”. That whole smarter not harder thing is so true… I actually watched some competitors a few years ago and noticed they all had it set around 5 or 6 and I was like, what am I missing!!
Today I used the weight chart from that post and it suggested I go with a drag factor of approx 120-125 (I currently weigh 162#). I narrowed it down to 5.5 with a drag factor of 124. I gotta say it feels pretty good. Should be beneficial especially for longer distances. I have a feeling it will create a better balance between muscle fatigue and cardio. Rowing @8 my cardio was never the limiting factor but my legs would always run out of juice after awhile. I rowed a 500m @5.5 for fun and got 1:41 (pr was 1:44 awhile… Read more »
I expect you to do them strict because I suck at kipping them and have to do them strict!!
Nice work Joey…way to push yourself on those BMU’s!!
A. 145×5/155×3/165×3/170×3/175×2/180×2 Accidentally added an extra set up in the middle
B. HPS 95#
Tri-push downs 100# c 15 8:11
A. Up to 260×2
B. 4:58
Super fast!! Nice work Rob!
A. Max 170#x2, beat 1RM by 5#
B. No snatches so I did fitness workout from today
3 Rounds
250 m row
20 push up
7:53 – arms/chest was pretty toast into the second round, the third round push ups took me about 2:30
Congrats on the PR!!
Nice WOD! The Snatch + Ring Dips combo really hit the shoulders hard! A. —Warm Up— 165# x 10, 185# x 8, 205# x 6 —Rx Workout— 225# x 5, 245# x3, 265#x3, 285×1 (felt too tough went down to 275# x1), 275 x 2 B. Rx 115# Snatch, Ring Dips 8:25 (my max snatch is around 150 so 115 for this workout was pretty tough). #—Did a modified version yesterdays squat WOD since I missed it — A. —Warm Up— 165# x 10, 195# x 6, 225# x6, —Rx Workout— 245# x 6, 265# x 6, 285# x 6,… Read more »
Lots of work, lots of weight ??
A
195×5, 210×3, 220×3, 235×2, 255×2 all with a slingshot so none of it counts 😉
The misses went 80×5, 85×3, 90×2 (failed the last one) and then just goofed around with my slingshot at 95 for the next 2 sets
B
Subbed 10 alternating 70# kb snatches and 15 regular dips in 5:44. Might have been worse than the normal workout but I always blow a vein in my palm cycling hang stuff.
Misses went 55# and bench dips in 5:17
Slingshot?
https://www.roguefitness.com/original-slingshot benching jacks with an old torn posterior labrum in my shoulder and I have been rupturing a vein or something in my palm when I cycle hang Oly lifts. Falling apart at 27
Interesting device. You may notice I bench with DBs, its to prevent shoulder pain by allowing neutral grip. I do the same for OH strict Press. I’m 9 years ahead of you, it doesn’t get any easier so smart move taking care early.
Yeah what he said!
Behind a day
A. Back Squat # 30X1
Warm up @ 85#, 105 x 3
135×6, 145×5, 155×4, 165×2, 165×2
***Banded scarecrows and wall slides between sets
B. 5 Rounds OT3M
5 Power Cleans RX (105#)
5 Thrusters scaled to 85#
10 BJO RX
1:13, 1:05, 1:01, 57s, 55s
C. Row – 15:00 min – Tension at 7
(3131m / 175 cal)
(would have been a bit better but had to stop for about 30s to grab a pillow to put under my butt…that seat is HARD)
Good work. I know what you mean about the rower seat. It’s hard to stand on longer rows. 10000m is the longest I’ve ever done and part of it is the seat!
Ohhh I’m gonna feel it in the morning!
Interested to hear why you used 7?
Me too! I usually use 8 for distances because I simply noticed I do better than with 10. I think 10 is always better for cals tho. What do you do?
??
Well…after discussing my lack of rowing skill with Michele. ..she advised me to set the rower at like 8 for 1000m (for example). So thinking of 15 min I went down to 7. The only time I use 10 is if it’s a sprint …like 30s or 1mi. Or 100-250m. Should I have at stayed at 8??
I set it at the 6 mark based on reading this a while back.
http://board.crossfit.com/showthread.php?t=5310
I would listen to coach though, she is a smart one
GREAT READ! I’m going to check my drag factor tomorrow. ..but based on the basic info I should be using a set of 2-3…
Thank you for sharing that!
Again though, if Michelle told you to do something, I would listen to her!
Great! Thanks for the input!
I set the rower at 8 for 1000 m or 500 m intervals and my bw is around 100 kg. Only for short spints I am at 10.
I would even try 5 or 6, from there I would move up with good form over the next month.
Wow killed B AND got faster every round…. great work
A. 195×5, 205×3, 215×3, 225×2, 225×2,
B. Rx 5’25”
A. Did Incline press. 185, 205, 215, 230×1, 230×1. Haven’t done this in a while so my 1rm May have gone down
B. 5:05. No rings, so used normal dips
Man taking me back! I used to start flat then do incline, decline, and finish with flys. My buddies in college where kind enough to nickname me B-cup… tough one to shake. Btw 230 on incline is impressive!
Rough day after 345am alarm this morning.
A. 3×5 @100 DBs
B. Rx 5:22
C. Bi’s and Tri’s
Soccer game later, glad to save legs today.
you went at it at 4 am????
Went to work at 4am, worked out around 12:30 PM ????
Haha
Well done squeezing it in. Always fun when the wod works with other activities too (legs on break today)
A. New RM 180 lbs.
B. Weight as Rx’d had to use boxes for the dips.
7:46
A. 170/175/190/200/205
B. Scaled (65 lbs): 7’33”
serious pressing power!
4 2minute rounds of heavy bag punching with full power. I regretted doing this pretty quickly into the first round of bench press
A. Bench
80% is 205lb. Too much to start off with today- only got 3reps so I did round 2 at 195×3. Then, 205 x3/ 210×2/215×2/220 (1-RM) x 2
B. Scaled down to 85lb but I’m not sure if they were really high hang. The bar was starting to get right above the knees. Scaled down to 10 reps of strict ring dips. 9:24
I would start at a lower 60% or so and warm up to 80% agree that’s sort of high to begin with.
Normally I start with 100# below max and to 10 reps. Assuming you are at around ~256# I would start at 155# x 10, 175 x 8, 195# x 6 then start the workout… 205 x 5 etc… to give time for your muscles to be ready to handle the extra demand of 80%… But not sure if that is the programing they are going after…
It’s assumed you’ll warm up and then the numbers listed are working sets. I think your suggestion is a good one. From years of lifting I always do 10×135, 10x 185, 5×225 and then get after it. I would start with push-ups too if your chest and shoulders are tight just to get things moving
Sounds like a good idea to me.
I did a combo of yesterday and today.
A. Tempo back squat 185×6, 205×6, 225×6, 235×6, 255×4
Bench press at tempo 5 sets 165×5
B. Yesterday’s wod scales to 115. In hindsight, I should have went up to 125.
5 rounds e3mom: 1:12, 1:07, 1:06, 1:05, 1:01
C. Three rounds not for time
10 ring dips
10 triceps extensions
20 kbs
D. Ab work: 60 Russian twists, 60 vups, 60 reverse sit-ups, plank and side plank work.
that’s a lot of work, great job mike
Thanks Jorge! I warmed up yesterday and I didn’t feel right so I ended up taking a rest day. Today I felt great!
Smart thing to do! Great job
1. Bench Press
5 x 195, 3 x 205, 3 x 215, 2 x 225, 2 x 235 | 2 x 245
… 235 felt solid so did an extra set to see …
B. As Rx (w/ strict ring dips): 6:26
… thanks to the coaches for leaving our legs alone today (yesterday left a mark).
I thought maybe I was the only one with sore legs. Glad to see I have company.
Tomorrow is going to be worse – second day DOMS for sure.
welp, that’s something to look forward to
Your comment was my reason for not doing yeaterday’s Workout today. Soccer on dead legs would have been a bad choice, saving it for Saturday, hopefully I can follow it up with some walking or biking to alleviate DOMs
Today just getting to the box was a success. A) OT3M x 3: – 1 L/R turkish get up 24 kgs kb – 10 strict leg raises – 15 firefly sit ups Felt the burn! B) AMRAP 12′: – 10 alt kb snatch 20 kgs – 10 K2E – 10 burpees 4 rounds + 10 reps. Not super happy with this, my burpees were too slow, gotta work on improving that. C) With 1 min rest in between each – AMRAP 2′: alt kb snatch 20 kgs – AMRAP 2′: T2B – AMRAP 2′: burpees My numbers were: 30, 15,… Read more »
Showing up consistently and putting in the effort is what matters!! You’re doing phenomenal
Dropped in at a local box in NJ on a work trip.
For time:
50 cal assault bike
50 deadlifts 155/115
50 wall ball 20/14
50 ab mat sit ups
50 wall ball
50 deadlifts
50 cal assault bike
Took me 23:02. Broke deadlifts and wall balls into 15/15/10/10. Bike and sit ups UB. Holy moly….
wow, ouchie legs!
dude….. just… dude
Right… These people are crazy