Tuesday, 052615

 
2016 Comp Phase + 2016 Performance Phase 

Full breakdown of these phases will be posted to the FB group and here on the blog soon 

A. EMOM – complex – 3 position clean (power) – floor + below or at knee + above knee – x 6-7 minutes @ weight of choice – heavy, but SPEED is the focus 

B. CG Deadlift – 3×3 @ approx 70% of your 1RM Deadlift – rest 2 min between *performance can remove this if time constraint  

C.  

250m row 

15 KB swings (70/53)

25 burpees 

15 KB swings 

250m row

X 2 ; rest 9 min between 

D. Assistance Work 

3 x 20 @25% of your back SqT

20 tgu – light weight – just focused on locked on stability holds

3 x 20 banded scap Squeezes 

7 thoughts on “Tuesday, 052615”

  1. Corrin Lemieux

    Clean complex 165#

    CG deadlifts 150#

    Workout
    Run200m
    15 push press @75
    25 burpees
    15 push press @75
    Run 200m
    X2

    Squats 75#
    Turkish 25# DB

  2. A.Clean Complex- 205#
    B. Skipped
    C. 5:03 ; 4:46 (Rower reset first round; 10 damper feels like 1 at the gym I did it)
    D. Completed

    30-45 min of mobility and some HS holds at work tonight.

  3. A. Clean complex – @155 – felt OK, first time really pulling from the floor in a month.
    B. skipped
    C. Metcon – 5:05, 5:00
    D. Assistance Work
    3 x 20 @75#
    20 tgu @26#
    3 x 20 banded scap Squeezes

  4. Taylor Domengeaux

    Emom x 7:
    3 pos power clean
    = 205, 215, 225, 235, 245, 255, 265
    **Then 300# power clean for 1 just to hit it.

    Clean grip DL
    3×3 @ 70%
    = 350#

    Conditioning:
    3:41
    3:51

    Accessory work
    = done

  5. Patrick Swett

    A. EMOM – complex ; 185#

    B. CG Deadlift – 3×3 @ approx 70% of your 1RM Deadlift – 275#

    C.
    250m row
    15 KB swings (70/53)
    25 burpees
    15 KB swings
    250m row

    X 2 ; rest 9 min between; 4:20, 4:19

    D. Assistance Work

    10 tgu – light weight – just focused on locked on stability holds; 35# (never done before)

  6. Mike Anderson

    Getting back into crossfit-

    A. Clean EMOM @ 255. Felt good today
    B. Deadlift 3×3 @ 404
    C. 3:43, 4:01

  7. mickey kilmartin

    A- 185-195-205-215-225-235-245 Felt decent today
    B- Deadlift 3×3 325/330/335
    C- 4:01/4:03 never been a sprinter trying to fix that. I’ll take it day after Murph
    D- Accessory work done
    F- did some HS holds at home

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