A.
Push Press
*Set 1 – 3 reps
*Set 2 – 2 reps
*Set 3 – 2 reps
*Set 4 – 1 rep
*Set 5 – 1 rep
*Set 6 – 1 rep
Rest 2 minutes between sets and use that time to prep for the conditioning workout
B.
Three rounds for time of:
10 Deadlifts (275/185 lbs)
15 Ring Dips
30 Double-Unders
A. Bryan – 145#, 155#, 160#, 165#, 170#, 175# (f).
B. Bryan – 9:26.
Completed 9/14
A. 105×3,155×2,175×1,185×1,195×1, 185 X11
B. 8:53 Rx
A 50,60,65,70,75,80 kg
B DL 110 kg 10:20s
A. 135, 145, 155, 165, 175, 185
B. 10m EMOM
5 burpee box jump (24″)
5 TTB
good workout today!
A. Negative HSPU
6 x 3-4 w/ an 8 sec negative
6 x 10 alternating pistols
Wanted to hit the push press bad but staying the course on this shoulder program.
B. 9:09
Lost some time getting in and out of lifting strap. 3rd round it kept slipping off my shoulder every 2 or 3 reps. Dips and du unbroken.
A. 75, 85, 95, 105, 115, 120 – 15# PR I believe. Either that or 10# Can’t find the last time I tested.
120 was very shaky, but I got it up.
B. Dips on rings with a red band for 2 rounds, then I couldn’t get lock out so switched to black band for the last round.
185# DL
9:41
10 – 15# PR is amazing!
A. Push pres up to 215.
B. 3 rounds.
10 Deadlifts
15 ring dip
30 double under
4:58. This confirmed I need to work on my ring dips. Everything went unbroken except last two rounds of dips.
C. Tuesday’s B.
10mEMOM
5 burpee BJ
5 T2B
Nice job. Kudos for throwing in an extra metcon!
Made up A from yesterday. Will make up B from yesterday tomorrow.
A. Hang Snatch up to 155 (after several fails). 20# PR. Woot woot.
B. Push press up to 195#.
C. Today’s conditioning:
6:39 rx. Was flying but lost dips in second round and had to break up last set of DL’s.
Always feels amazing to get that rep after fails… esp one for a PR to boot
A. Built to #250 pr
B. RX’d- 6:32
Great lift Dale! Massive number man. Way to go on the PR!
Thanks Chad, much appreciated! Need your tips on getting DU’s unbroken…having a hell of a time with them.
A. Built to 180 (10# PR)
B. Scaled to 225lb DL, strict stationary dips, 60 single-unders…8:15
A.
PP x10 @65#x2sets, 85#x2sets
DB x30#ea
Side plank 60sec ea
B. RX @185#DL
7:26
Might actually come back and do this one tomorrow, but I’m on vacation and enjoying lots of family time.
A. open water swim (about 300m) still getting used to this
B. Dune hill sprints x 10 – wow that was rough!
A. Up to 165 (5# PR)
B. Scaled DL to 255#: 9:23
DL 6/4
RD (kipping) 9/6 then 6/5/4
DU UB
C. Max GHD hold x3
Have a great night
Back at it:
A: 95/115/135/155/155/175
B: scaled to 225 and bar dips(no rings) 9:05
A. Worked on form for not rounding lower back each set and only went up in weight if it looked OK on video. 95, 105, 115, 115, 120, 125 (matched PR but with better form).
13:06
155# on DL, heaviest for a Metcon for me
Band assisted dips
DL were great 1st 2 rounds (unbroken in 2nd round first try), 3rd round DU were a hot mess, took 2:30 for just those. I am going to add to my warm-up for the next couple weeks
Great job, Will! And good call on adding your DU’s to your warm-up. That will help for sure! Check out this article for some drills too.
https://www.crossfitinvictus.com/blog/advanced-drills-dubs/
A. Up to 190. New PR. Failed 195-pound
B. 12:57. Rx. Those deadlifts were hell.
Yay! Sooooo glad ur back!
Good job on the PR!!!! I scaled the DL’s and still had to do singles….but momma said there would be days like this!
Thanks Candy. Good to be back. And great job -I did mostly singles on the last round
A. 185×2 than failed 190 max is 195
B. RX 4:33
C. Butterfly pull up practice and sled pushes
That is insanely fast
A. 155/205 by 10’s. 10# PR!
B. Scaled to 245#. 4:10
DL 10/7-3/7-3
Ring dips 15/15/15
DU 30/30/30
A. Push Press
85#x3, 105×2, 110×2, 115×1, 120×1, 123(f), 122(f), 121.5(f), 120.5(f)
***120# is current PR…was trying for a new PR but no go.
B. 7:46
DL @ 165#
C. 3000m Run – 16:16
**nice an easy pace trying to break in new shoes
@michelevieux:disqus ..Please check your email for my email from clolkey@yahoo.com
Got it! Look for my reply tomorrow – I’m on the floor all day today.
Awesome. ..thank you soooo much!
Great work today!!!! Nice effort on PP
A
135×3, 175×2, 200×2, 210, 230, 240
B
7:20 used straps cause of the busted left hand