Workout of the Day
A.
Every 3 minutes, for 18 minutes (6 sets):
Clean x 1.1.1.1
(rest 10 seconds between each single)
B.
Three sets for times of:
250 Meter Row
20 Wall Ball Shots (20/12 lbs)
20 Kettlebell Swings (32/24 kg)
Rest 3 minutes
Workout of the Day
A.
Every 3 minutes, for 18 minutes (6 sets):
Clean x 1.1.1.1
(rest 10 seconds between each single)
B.
Three sets for times of:
250 Meter Row
20 Wall Ball Shots (20/12 lbs)
20 Kettlebell Swings (32/24 kg)
Rest 3 minutes
A. Last set @235#
B. 1:58, 2:03, 2:09 Rx
A. 205 1-3 set, 215 4-5 set, 225 6th set
B. 2:40-3:10-3:22
C. Skill – bar mu max reps×3
A. 185#, 195#, 205#, 215#, 225#, 235#, 245#
B. Rx: 2:28, 2:32, 2:30
A. Last two sets @255 no fails
B. 2:25/2:26/2:20 30lb ball
Whew. Gasser!!!
A. Stayed at 185 for all sets. Worked on squat clean form.
B. RX…2:21/2:35/3:05. 8:01 Total working time.
A: Up to 120. Still having trouble with bar path (coming out in front).
B: 3:30 / 3:38 / 3:57 RX
A: 120/130/135/140/145/150#
B: 250 Meter Row = 25 SDHP 45# / WB 20# / KB Swing 55#
2:15 / 2:20 / 2:35
You might consider doing something other than SDHP in lieu of running as it isn’t the safest exercise. Nice work today! Super fast times on B.
Usually Row Machine I replace into BB Row, , today I made an exception.
A. 185, 205, 225, 235, 245, 255
Having a hard time keeping midline from collapsing
B. 2:43, 2:32, 2:32
You might consider some tempo and/or pause front squats to help with the midline.
Hello! Had a few days off the programme due to a qualifier in which I came 3rd!
A) did them all at 55kg which I was pleased with as back a bit sore from Sunday. I can power clean more than I can clean so it was good for me to work the full squat clean today.
B) 15:55 used 7kg wall ball. Blimey this was hard!!! Was hanging!
Awesome job finishing third! Wood! Don’t be afraid to take a rest day soon as your body may be asking you for some rest as your back is a bit sore. We look forward to seeing your future results =)
Thanks Bryce. I was joint 2nd then had to do max effort wall balls for a tie break and it ruined me! Took yesterday off but will definitely listen to my body. 🙂
A: 75kg
B: 2.53, 3.06, 2.59 all rnds RX
Way to stay consistent Thomas! Great work
A. 70-72.5-75-77.5-80-82.5kg Full Cleans, Focus on maximum hip drive and transitioning with speed under the bar.
B. 2.57 | 3.18 | 3.27 @ 24Kg KBSwings (Heaviest kettlebell in my gym)
Had to break up some KBswings, my arms were fried! Maybe it’s a sign I need to get a bit more effecient on the rower.
Nice work today!
What part of your arms? Forearms? Grip started to go?
Forearms and where the bicep attaches. Grip was good.
A
155 155 170 185 195 got two, failed two on set 5 and 6 :S
B.
2:40, 4:12, 4:25 all rounds RX
Rounds 2 and 3 were tough tried my best to go unbroken. Today was a fun tough one!
Nice work Felix!
A: 115# for all 6 sets
B: Airdyne 125 rows (took 1 min plus the time to get downstairs) 14# Wall ball and 50# kbs. 3:30 / 3:10 / 3/45
This is where my change in job stress is showing! I worked 85 hrs last week that coupled with the kids activities! I’m spent! So I keep saying to myself…do not get frustrated! At least I’m getting the wod in!
Great attitude to have Amber! When outside stress is getting to you, the last thing you want is your workout routine to add to that stress. Be super kind to yourself and remember that this is where you need to let go and just have some fun! Don’t worry about the score.. Heck, don’t even turn on a clock 🙂 Just have fun!
Thanks for the uplifting advice 🙂
A) Clean 1.1.1.1 for 6 sets: 185-195-205-210-215-225
B) 3 sets for times: 250m row/20 wallballs/20 KBS 32kg
3:08/3:31/3:57 w/30lbs wallball
Way to go heavy on those Wall ball shots! Nice work Richard!
Thanks!
A: In place of cleans, substituted Smolov wk 1, day 3, #105
B: 3:03, 2:59, 3:00. #14 wall ball, #53 kb. Rows were 59 seconds each. Legs were fatigued after Smolov!
Today was a doozy! Great work Leslie! Lots of mobility on those legs 🙂
95-105-115-125-135-125 ( tried 145 got in my head) getting better each week!
13:44 12# wall ball 45# kb
Round 1: 4:02
Round 2: 4:52
Round 3: 4:50
Kept getting light headed, Monday’s are my longest days for class and I have a 3 hour surveying class outside at the hottest part of the day. So I tried to pace and cut back a little weight
Hey Lauren! Sorry to hear this! Would it be possible to use Monday as a rest and recover day? It sounds like that might relieve some stress from the day. Just a thought 🙂
No my schedule won’t allow for it usually I’m really good about waking up at 5 to get it done before my day starts but some nights I just can’t because of schoo and not enough sleep. Maybe next semester I can plan a little better haha.
A. 155,185,205,215,235,235. Last set was power cleans
B. RX
Round 1 = 3:00
Round 2 = 2:55
Round 3 = 3:10
Total time = 9:05 work time
Great work John!
A: First Set with 70kg, afterwards I did the last sets with 85kg. All cleans were power cleans.
B: did the 3 rounds without the Rest periods in a total time of 12:54. Used 28kg kettlebell
Nice work today Niklas! Try to keep true to those rest periods when they are included in the workout. It raises the intensity of the workouts when you give yourself a chance to recover. 🙂 That way you can hit each round super hard.
A. All sets on 70kg, my main focus was to keep the technique through out all the sets.
B. 2:14/2:27/2:20
With 16kg kbs and 5kg wallball, lacking heavier equipment. But I could barely breathe on the last set haha 🙂
What’s your biggest technique focus?
I focus on three things:
1. Keep calm during the start of the lift, then explode -> fully stretch
2. Focus on the movement of the barbell, that it goes straight up and not bounce outward.
3. That I sit in 90 degree atleast, and using the core enough to stabilize to avoid the bend in the back when catching the barbell.
A. 100# (don’t know why this felt heavy today, since I can usually do more than that)
B. 2:28/2:27/2:27 only had a 35#kb
What can you usually do? Is today’s effort within 85% of that? If so, don’t fret!
Yes, it was within 85%…but it felt like 95%!! :/
https://www.crossfitinvictus.com/blog/the-85-rule/
Awesome! Thank you. Needed to read that today!