A.
Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Shoulder Press x 3-5 reps @ 20X1
(if you make 5 reps, increase the load until you establish a strong 3-RM)
Station 2 – Single-Arm Dumbbell Row x 6-8 reps each arm @ 20X1
B.
Complete as many rounds and reps as possible in 8 minutes of:
10 Thrusters (115/85 lbs)
15 Toes to Bar
50 Double-Unders
A. 135×5, 155×5, 165×3, 175×2, 165×3
DB row 8×70,8×80,8×90,8×95,8×100
B. 2+17 rx
SP: 135×5, 145×5, 155×5, 165×3, 175×3
Single Arm Land Mine Rows: 5×8 @ 90lbs
2 rounds completed on the daily wod. No jump rope, so I subbed in 12″ box jumps and tried to keep a quick up/down tempo like I would with DUs.
3×5 unbroken bar MUs
3×15 – Arms + Abs Circuit (seated tri ext / preaches curl / resisted crunch)
A. 135-5,145-5,155-4,165-2,155-3
53# KB
Worked on hitting tempo
B. 1 round
1:54
Had to run home
A: SP 5 reps x 40 kgs / 42.5 / 45 / 4 x 47.5 / 3 x 50
Rows 8 reps x 27.5 / 32.5 / 35 / 37.5 / 40
B: 2 rounds + 6 reps @ 40 kgs / 50 DU = 50 Tuck Jumps
A. Press 5 x 115-125-130, 3 x 135-140
DB Rows 8 x 75-80, 6 x 85-85-85
No B — light skill work on TTB and DU.
A: 65×5, 75×5, 85×4, 85×3, 95×1
35# x8 reps each set
B: as rx’d 2+22 should have been able to get 3rds…ttb were slow today.
C: Three sets of:
Supine ring Row x 8 reps each arm @ 2111
Rest as needed
Banded Pull-Aparts x 30-40 reps
Rest as needed
D:
50 Calories of Rowing
20 Burpees Over the bar
Airdyne while partner row
20 Burpees Over the bar
40 calories row
15 burpees over bar
Airdyne while partner row
15 Burpees Over bar
21:14 (I think)
Nice work Amber. Always one upping all of us 🙂
Lol, definately not 1 upping anyone 🙂 Tuesday/Thursdays I just have a little extra time to do accessory work and/or some extra conditioning.
A1:65/95/105(4)/105(3)/105(4)
A2:45/50/60/60/60
B: 2 rounds rx
A1.135,155,165,175×3,180×2
A2. 80×8 all sets.
B. 3rds and 10 thrusters.
They are all germs! Especially my 3. Feel better. Rest isn’t a bad thing 🙂
Rest is good!
https://www.crossfitinvictus.com/blog/man-flu-elixir/
A1. Shoulder Press 20X1
5 x 135, 145, 150, 155 | 3 x 160
A2. DB Row 20X1
6 x 85 (across)
B. As Rx: 3 + 10
… there’s 4 rounds hidden in that 8 minutes but my shoulders were/are cooked.
I coached at 9 today and a few people were close to 4 but nobody got it.
A1: Up to 3x55kg
A2: All rounds @ 8x28kg
B: 2+25 @ 35kg and scaled to k2e
Felt quite sluggish today, must be the cold and the lack of sleep 🙁
Bummer you’re not feeling 100% Hopefully that changes quickly!
Is 83 a typo? I can assume the women’s weight is 85?
While on topic for admin…why is there a deviation between M/F weights at this level. I consistently see both 115/75 and 115/85 as two variations of barbell movements. Thanks!!!
Programmer’s choice, I guess. Maybe CJ thinks our ladies are strong!
Oh…I know your gals are strong because the programming is making my gals strong!!! When you look at the separation for other Wods (65/95 & 95/135) there is arguments both ways that it should be 75F to 115M or 85F to 115M. I usually program them for 80 which upsets them based on the plate selections…LOL. Thanks!
1) 135-5, 140-5, 145-4, 145-3, 150-3
2) 3 rounds + 2 rx (trouble stringing doubles today.)
Oh those dubs!
A1. 75/85/90/95/105 — 5 reps each set @ 20X1
A2. 50 lb DB x 8 reps each arm @ 20X1
B. Scaled to 95 lbs — 3 Rounds
I really wanted to tackle the thrusters prescribed, but my back is just toast from yesterday’s power cleans.
Why were you lifting with your back?!!!! Want to email me a video of you lifting sometime? michele@crossfitinvictus.com
But I heard taking my legs completely out of the equation was good. https://www.youtube.com/watch?v=1e4SBxgqBEY
I workout at a globo gym that runs more like a cross between an Assisted Living Center and Curves.
Yup…
But the next time me and the wife workout I’ll see if she can sneak a vid. As always, I appreciate the help!
A.
– 40kg / 24kg,
– 50 / 24,
– 60 / 24,
– 65 (@2011) / 24,
– 70 (one rep only) / 24.
B.
2 rounds + 5 thrusters.
Need to work on doubleunders and front rack position.
https://www.crossfitinvictus.com/competitors/blog/how-to-get-a-better-rack/
Oops, and here’s another post from a few years before with the same title!
https://www.crossfitinvictus.com/blog/how-to-get-a-better-rack-2/
And then there’s last week’s post. I’ve been using this for a couple months now and I can’t believe the improvements I’ve seen!:
https://www.crossfitinvictus.com/competitors/blog/upper-anterior-chain-opener-banded-scarecrows/
Thank you! I will check it before evening WOD!
One thing I have been noticing with my athletes who have trouble in the front rack is bar placement. When you hold your arms in front of you, you should feel this nice little niche. I have noticed that quite a few of those who have trouble are resting the bar further forward on the deltoid and are working against the laws of physics to get their elbows high. One of my favorite stretches is holding a kettlebell with 1 arm, (like I’m going to do an overhead tricep ext) But just letting the weight of the kettlebell stretch the… Read more »
I’ll try! Thanks! 🙂