Monday, 020215

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Congrats to Maddie & Justin for their 1st place this past weekend at LoveEmorLeaveEm against some tough competition!
 
am
A. EMOM x 10; Snatch TnG Triples Starting at 65% ish; climbing accordingly per athlete 
*NO Straps folks!
B. Back SqT – 3RM for the day + 1×3@90%
C. 4 sets of TnG HSPU; rest 1:30 minute between 
*no resting on head 
D. Row
:30 on hard
:30 on easy
1 min on hard
1 min on easy
1:30 on hard
1:30 on easy
2 min on hard
2 on easy
1:30 hard
1:30 easy
1 min hard
1 min easy
:30 hard
:30 easy 
 
pm
A.  Running clock 
3 min max burpees to 6’ target 
directly into 6 minutes for max clean and jerk
into 9 min amrap of, 
10 Thrusters (95/63)
10 t2B
10 Box Jumps (24/20)
B. Assistance Work 
5 rds 
15 banded scap squeezes 
10 barbell curls 
10 Plate overhead Extensions 
10 Banded Good Mornings 
 
One Session: 
A. EMOM x 10; Snatch TnG Triples Starting at 65% ish; climbing accordingly per athlete 
*NO Straps folks!
B. Back SqT – 3RM for the day + 1×3@90%
*be smart with volume here
C. 4 sets of TnG HSPU; rest 1:30 minute between 
*no resting on head 
D.  Running clock 
3 min max burpees to 6’ target 
directly into 6 minutes for max clean and jerk
into 9 min amrap of, 
10 Thrusters (95/63)
10 t2B
10 Box Jumps (24/20)
E. Assistance Work 
5 rds 
15 banded scap squeezes 
10 barbell curls 
10 Plate overhead Extensions 
10 Banded Good Mornings 

25 thoughts on “Monday, 020215”

  1. Brandon Petersen

    Guys today. It’s max clean and jerk in 6 minutes. Max weight U can do etc. Had few questions asking the weight. It’s not reps, it’s what’s your Max clean and jerk after 3 min of burpees.

    Also view this as 3 separate scores

  2. AM:
    A. snatch EMOM x10 starting at 65%
    -80 x2
    -82 x2
    -85 x2
    -90 x2

    B. 3 RM back squat
    -456

    C. HSPUs x4 1:30 rest in between
    -31
    -11
    -16
    -16
    (Shoulders were smoked from yesterday)

    PM:
    A. Part 1
    -62
    Part 2
    -290
    Part 3
    -7+4 (messed up on clock, dropped the bar when I heard “FIVE” thinking it was time. Possibly had a few more reps. Poor setup Rookie mistake)

    B. Completed

  3. A. Snatch pulls at 195
    B. 365, rather not tall aboit my second try
    C. dual KB strict press
    15, 10, 10, 10
    D. 4015 total, kept the hard as close to 1:40 or under as I could easy was 2:10 +
    E. Addon emomx5 2 mus

    Pm
    A. Burpees 44
    c&j 225 cause of wrist keeping it classy
    amrap 4+1
    B. Done

  4. For 5 hours of sleep today went great!
    Session 1
    A. 165x 2min, 170x 2min, 175x 2min, 180, 185 (missed 3rd rep), 185, 200

    B. 3RM BS @ 335, felt super heavy today. PR is 365 so I’ll take it.
    1×3 @ 90% 300

    C. Did kipping HSPU- 15,13,12,15

    D. Ran out of time and had to coach.

    Session 2
    A. 3 min AMRAP – 61 Burpees
    6 Min- Clean and Jerk Max – #270
    9 Min AMRAP- 4 Rounds + 23 reps.

    B. Done

  5. A. Snatch triples: 85/85/90/90/95/95/100/100/100/10
    B. 3RM for the day: 205#
    Drop set: 185#
    C. Doing these tomorrow
    D. Burpees: 45
    Max C&J: 165# (matched my pr so was pretty happy about this but didn’t have enough time to go up)
    AMRAP 9: 5 rounds all unbroken

  6. Snatch Emom: worked up to 58kg. My back got real tight.. wasn’t able to complete all the reps.

    Back squat 3RM: worked up to 242

    HSPU:
    34, 13, 14, 12

    Wod:
    54 burpees
    203 clean and jerk
    7 rounds plus 5 thrusters
    -This workout was tough! Was able to get a great push from Chase. Definitely “toed the line” holding pace with him

  7. Got into the Taj and got some work done in the midst of all this white jizz falling on earth, combined into 1 sesh today

    1.) Snatch pull + power snatch + 2 o.h.s:

    215#, failed power snatch @ 225#

    2.) back squat:
    3rm, then 3 @ 90%

    345#, stupid jumps today. Did 2 reps @ 370#, then got 1 @ 390#…pr is 385# x 3 so wanted 390#. Will make better decisions next time:) Did my drop set @ 345# again.

    3.) For time:
    30 thrusters 95#
    30 pull-ups
    30 s.t.o.h 95#
    30 pull-ups
    30 hang power cleans 95#
    30 pull-ups
    30 o.h.s 95#

    10:59, pushed myself to go unbroken as long as possible, hurt me on back end with my humongo forearm swole.
    -thrusters-unbroken
    -pull-ups-unbroken
    -s.t.o.h-unbroken
    -pull-ups-unbroken
    -hpc-16/14
    -pull-ups-15/15
    -o.h.s-10/10/10 (holy shoulders)

    4.) 6 rounds not for time:
    8/side single arm DB row @ 50# w/4 sec eccentric
    :20 L-sit hold on 6″ parallettes
    :30 sprint on rower

  8. Shea Shaughnessy

    AM
    A. built to 160# starting at 145#
    B. 345# + 1×3@310
    C. 15(fell of wall FAIL), 20, 12, 15
    D. Subbed 1500m row (5:49.8) directly into 6000m row (30:02.5 total combined)

    PM
    A. 47 burpees, 245 C&J, 5+3 rnds
    B. Done

    Note to self, a little snowboarding between sessions is NOT adequate rest! But the snow is so good right now!

  9. One Session
    A. 145,155,165 rest of the way
    B. 315 hamstrings were not happy
    C. 25,20,15,15 backed off a little on these shoulders were smoked
    D. 58 Burpees
    C&J 265 made dumb jumps
    5+16 rnds felt like death the entire time

  10. 50k x3 Snatch – had to Power not squat snatching yet.

    Back Squat 155 for 5×5. First time squatting below parallel.

    Hspu 45,20,21,22. 50 has been my goal damn it!

    Burpees 57
    C&j 155- again had to PC not Sqt Clean
    Wod 5+6 did diff version.
    10 PC @ 75#
    10 t2b
    30 DU

  11. mickey kilmartin

    Snow storm had me in a funk today. Not a great training day but got it done.
    A- 3rm back squat
    360(actually did 5 reps here)
    Made same mistake as Jon and jumped too big and missed at 375. Did extra two reps at 360 bc i was pissed and wanted a new 5rm i guess.
    B-2×3@340
    C- heavy snatch for day
    Stopped at 205 shoulder felt wonky
    Definitely wasn’t feeling on with lift today
    D- 3rm snatch tnh
    Stopped at 190
    E- 10 min emotm
    5 burpee and 3 free standing hspu
    Done
    F-AMRAP 7
    Ladder 1 CJ 185
    3 lat bar burp
    1 hpc 225
    3 lat bar burp
    CJ and HPC go up by one rep every round
    Score: 4+10
    G- 30 ctb and 30ttb immediately after AMRAP AFAP
    Time:3:10

    Wanted to finish 5 rounds in amrap but hpc started getting me. Heavy weight still a work in progress for me. I’ll do burpees all day but gotta get better with heavy barbell in metcons. Been trying to slam myself with CTB or mu right after workouts just to get used to sucky feeling like opens.

    Ps I hate snow

  12. Nick Giampietro

    snowed in today down here in CT. crossfit gym and school gym were both closed all day so I resorted to a little metcon action in my dorm
    AMRAP 20
    10 burpees
    15 situps
    20 pushups
    25 squats
    score = 9+11. tried to stay consistent and limit the transition time
    cash out was tabata hollow rocks
    pretty pissed i was snowed in all day but doing something was better than nothing. Hopefully will be back at it tomorrow.

  13. A. EMOM x 10; Snatch TnG Triples Starting at 65%
    38kg, 40kg, 40kg, 43kg, 43kg, 45kg, 50kg, 52kg, 53kg, 53kg – felt very heavy. Feet were wide too.

    B. Back SqT – 3RM for the day
    115kg/253lbs x2
    – Legs were jello, next time! Got 253lbs two weeks ago no problem.

    C. Running clock
    3 Min Max Burpees to 6’ Target
    Total Burpees: 57

    Directly into 6 minutes for Max Clean and Jerk
    Weight: 175 – Old 1RM! Felt good! Wish I did 185lbs

    Into 9 min AMRAP of
    10 Thrusters (95/63)
    10 T2B
    10 Box Jumps (24/20)
    Total Rounds: 6+5
    Liked this workout!
    Due to snow, got there late, doing HSPU and row on Thursday

  14. A. 155/160/165/170/175/180/185/190/195/200!
    B. 385#
    C. 67/31/26/24 – hspu the no rest on head made it tough
    D. 69 burpees/260 c+j/6+20
    E. Row and accessory complete

  15. Climbed up to 65kg on the power snatch emom focusing on technique.
    Hspu 14-12-12-8
    For the wod 54 burpee 225lbs clean and jerk
    4rounds plus 9

  16. A. Snatch EMOM x 10: 40×2, 43×2, 45×2, 48×2, 50×2 Power Snatch

    B. Back SqT – 3RM 250#

    C. 4 sets of TnG HSPU: 15, 15, 12, 10 … boo

    D.
    Burpees to 6’ target: 46
    Clean & Jerk: 175# Power Clean & Jerk
    AMRAP: 5

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