A. Power clean clusters 1.1.1×3; rest 15 seconds/rest 3 min
B. Hang squat clean thruster; build to a max
C. OHS; build to a 15RM
A. These felt heavy built to 110kg. 115kg felt heavy today. Prob rushed my warmup a bit and tried to jump in too big bites.
B. My fingers kept slipping off the bar in my catch so I was pressing with 3 fingers on each hand. Managed to get to still get 95kg Never built to a squat clean thruster.
C. Only took two sets. Hit 50kg then jumped to 65kg it was my shoulders that were fatiguing first before the legs.
10 min amrap:
10 unbroken thrusters 95#
30 unbroken double unders
Really Enjoyed this WOD. Legs were heavy from the AM session. Never stuffed up and Double Unders. Tried to get the Thrusters done as quick as possible in the later rounds.
Score = 240 Reps or 6 Rounds neat.
A. Split jerk clusters 220.127.116.11.1×3; rest 15 seconds/rest 2 min
Find these really hard as we dont have jerk blocks especially when it gets heavy. We use a rack so each rep comes crashing down on the shoulders. built to 90across for my sets.
B1. Push press; 5×5; rest 90 seconds
A bit of sting was taken out of the shoulders from the above wanted to keep it tidy. Got 70kg across.
B2. Supinated chin ups; 2-3×5; rest 90 seconds
24kg for weighted chins for bloody heavy. Haven’t done these for a while.
and was slow to the top.
7 rounds for time:
10 CTB chin ups
Few Metcons in a row I really liked. CTB feel a little better. Got first couple sets UB. All HSPU were unbroken x 7 sets which is a first. Could improve on some running. Shoulders were tired but didn’t really seem to worry the HSPU too much.
A1. TnG deadlift; 20 unbroken 185# x5; rest 1 min
A2. Box jumps 20 for time 24″ x5; rest 3 min
10 TnG power snatch 75#
Airdyne sprint 30 seconds @90-95%
rest 4 min
Never got to do this session had a corporate orienteering session planned which involved in running to checkpoints around our city. All up we were on the road for 1 hour exactly prob covered about 8km with time lost due to stopages at checkpoints.
A. Split jerk; build to a max
Built to 115kg. Need to get more aggressive with my dip/drive.
B1. Push jerk; 2-3×6; rest 90 seconds
Did 80kg. Like I mentioned earlier in post the hardest part is getting these back to the shoulder. I went conservative because M/U was my focus.
B2. 5 muscle ups for time x6; rest 3 min
felt good. Not 5’s UB did 3’s for first 3 sets then 2’s & 1’s
A. Power clean; 3, 3, 2, 2, 1, 1; rest 2 min
Moved to a triple a 110kg, 2’s were at 112.5 and 115kg for singles
B. Back squat; 15, 3, 15, 3, 15, 3; rest 3 min
Holy shit this left me sore for days. prob could have gone heavier on my 15’s. Needed assistance on the toilet seat. I was that sore.
C. Sled pull throughs; 12-15×4; rest 2 min – Rang out of time to get this done
7 min amrap:
7 power clean 185#
7 strict chin ups
7 back squat
7 ring dips
Total Reps – 65 (2 Rounds +5 Power Cleans)
rest 3 min
7 min amrap:
7 power clean and jerk 115#
7 CTB chin ups
7 thrusters 115#
Well if I thought the first one was tough this took the cake. These are the moneyball CrossFit movements. Was feeling a little drained by this second AMRAP.
2 Rounds exactly (56 reps)
Found this one tough. Was extremely sore at the commencement of this one my battery at 85kg wasn’t too bad considering the other movements thrown in.
A. Power snatch clusters 1.1.1×3; rest 15 seconds/rest 3 min
B. Hang squat clean x3/Front squat x5; rest 2 min x5 complexes
(increase weight each set, only last maximal effort)
C. Barbell reverse lunges from platform (2-3″ elevation); 24
continuous alt’ing steps x3; rest 2 min
I have been really trying to not procrastinate with my session. I send far too long using light weights and taping hands etc so by the time I finish 2 hours have passed. The session this design and I been pleased with the duration I have been spending training. Get in and get it done.
New PR Snatch Cluster hit 80kg really happy would be interested to test 1. Ill find that out in the teams comp. With my HSC I started at 65/70/75/80/85kg with no misses. Its not the clean or the squats that are hard its the lowering of the weights.
Used 40 kg for the lunges and this felt awkward off 2 x plates stacked. more stability on the knees going backwards than forwards. Legs and lungs were blowing heavy by the end.
30 thrusters 45#
30 box jumps 20″
20 thrusters 95#
20 box jumps 24″
10 thrusters 135#
10 box jumps 30″
10 power snatch 135#
10 box jumps 30″
20 power snatch 95#
20 box jumps 24″
30 power snatch 95#
30 box jumps
Due to work commitments I shifted the PM session to AM the next day. Started out ok did 30’s UB, then chipped away for the rest. I thought the heavy thrusters and snatches might have broke me but they werent too bad. Managed to do my last 30 BJ unbroken.
A. Split jerk clusters 18.104.22.168.1×4; rest 15 seconds/rest 2 min
Got to 100kg this week although lowering onto the shoulders is hard without jerk blocks.
B1. Push press; 5×3; rest 90 seconds
80kg across for all sets.
B2. Supinated chin ups; 1-2×5; rest 90 seconds
Wow what a week makes. I did 34.5kg for a double and prob could have hit a triple for all sets.
CTB chin up
Liked this because once you get over halfway you can see the light at the end of the tunnel.
I am happy with this weeks training. I feel I can keep moving through a WOD a little quicker. I have started back on a protein supp (progenex more muscle) as we now stock it. looking forward to the week ahead. Its my Wifes 40th so having a few days over on a island with no CF gym nor equipment.