A.
6 sets of:
Push Jerk + Split Jerk
rest 2 minutes
B.
CrossFit Games Open 11.5
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145lbs / 100lbs)
10 Toes to bar
15 Wall balls (20lbs to 10' target/14lbs to 9' target)
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145lbs / 100lbs)
10 Toes to bar
15 Wall balls (20lbs to 10' target/14lbs to 9' target)
A: 95/115/135/135/145/155 (form felt really good, I'll up the weight on the next one)
ReplyDeleteB: 6 rounds plus 5 power cleans (185 total reps). Found some strategies in the last four rounds I can use on this type of workout next time.
All in all, a good day back. Good work team.
A: 185, 205, 215, 235
ReplyDelete* Only four sets complete due to time and number of people sharing a bar. Speed felt good
B: 11 + 6
* Went unbroken the first round, then began to partition. Hit singles on the middle 7 rounds on the clean, unbroken on the first 2 and last 3 rounds. Toes 2 bar were unbroken first, next 2 rounds were 5/5, then did a combination of 5 and ether short sets or singles. WB were unbroken for first, then 10/5 for all but one round where I did 5/5/5.
This workout was grueling and I was just trying to keep a steady pace and rest as little as possible. Almost puked lol
A: 135, 155, 185, 185, 205
ReplyDeleteMatched my PR for push jerk at 205 and the split is feeling more solid.
B: 9+13
unbroken first round. Then went to singles on both the clean and the T2B. Wall balls tuened into 3 sets 8/4/3. Happy with how I never stopped moving throughout and really feel like I kept a good pace. I think I should've pushed the wall balls to just one break and done 10/5. Little adjustments that could mean the difference btwn my score today and getting through t 10 rounds.
It was definatly a mental challenge though just to keep moving for 20 min. Overall happy with my performance today.
Great job team!!!!
A: 80#, 100#, 105#, 110#, 115#, 120#
ReplyDelete*Need to work on foot work then I will be able to increase weight.
B: 6+13= 195 reps total.
*While this was a longer workout I enjoyed it because I felt like the pacing was easier. The only movement I really struggled on was toes to bar but I felt like the movement was better today then ever before. I just need to link one rep to the next. Cleans were easy(ish) and I focused on following the bar down when I dropped it. Wall ball shots are a strength and I broke them up 8/7 with only three breath break between. Overall a good workout with room for improvement.
1. Worked on form and foot placement today. Split jerk is gonna take some drilling to get down. 95# for a few sets then to 115#. Excellent coaching.
ReplyDelete2. I didnt realize how hard this would be. 6+9. By minute 7 I was spent. Broke up the cleans and toes to bars on all but first round. Wall balls I feel good about. Two unbroken then 10/5 for 3(i think) then 8/7.
I must keep moving. Steady and paced. I am certain i can clear 8+ if I do.
A: 135 - 155 - 175 - 185 - 205
ReplyDeleteB: 9 + 10 this was rough! I was able to go the first 3 round un broken, broke up cleans into singles and toe to bars to 2 sets wall balls broke up my last 3 rounds. I spent too much time in transition and took up a little too much rest.
A. 70#, 80#, 85#, 90#, 90#, 95#. Still working on my foot placement for the split jerk but feel it is getting better and I am landing more consultant in the same spot.
ReplyDeleteB. 7+8 rounds. I used 90# instead of 100#. Since it was going to be a work out that I needed to be moving the whole time I felt the 100# I would really start to struggle on. 90# felt perfect. I really struggled on my toes to bar, I can't link them together. They are a work in progress. The wall balls were good, the first two sets were unbroken, after that I tried to stay with sets of 5. This was a hard WOD and there were a few times I felt like I was going to throw up, but I just tried to breath through it!
A) Built up to 80lbs and stayed there. My split jerks felt good but I’m still struggling to get lower on my jerks; still pressing the weight.
ReplyDeleteB) 7+16. I went into this workout thinking my toes to bar would take me the longest but man was I wrong. The wall balls were my downfall. I usually do my wall balls with the 13# because the ball is much smaller and easier to catch. I could not catch the 14# ball for shit! No rep’d myself 5 times in the first round for air balls. I was strong and consistent with my power cleans and toes to bar and moved really quickly through those. Scaled the power cleans to 75lbs. This was a real eye opener for what movements I am strongest at and what I really need to work on. I think i kept a good pace besides my wall balls.
A: worked up to 85lbs, need to work on not lunging forward on my split. The weight felt good.
ReplyDeleteB)7+15- 75lbs bar - 14lbs ball. The cleans were touch and go all rounds. The T2B were the ones that challenged me. I was able to link the first round only. All others were single. This ate up a lot of my time. I would do 5 at a time. Using a big ball was uncomfortable but i was able to go unbroken the first 3 rounds. REALLY need to work on liking my T2B.
A: worked up to 145# almost had 155#. Just have to not be afraid!
ReplyDeleteB: 8+8. Need to be more consistent on my wall balls. Went unbroken on almost all rounds of the toes to bar.
A. 95 , 115,115,115,125,135 I felt a little weak that day and chose to not go any heavier
ReplyDeleteB. 9 full rounds It was overall okay I needed to cycle the barbell a little faster