A.
3-Position Clean (floor, below knee, above knee) +Jerk
60%
65%
70%
75%
80%
max
B.
Clean Pull
100% (of cln) x 3 x 4
C.
Against a 3 minute running clock, complete:
400 Meter Run
400 Meter Run
Wall Ball Shots x Max reps (30 lbs/20 lbs)
Rest 3 minutes
Repeat for a total of four sets.
Rest 3 minutes
Repeat for a total of four sets.
You can thank Scott for purchasing more 30 lb'ers
Also, DO NOT test me again.
POST. YOUR. SHIT.
It's bigger and a different color so you can read it...
You've been warned
Brian i posted my stuff yesterday(7-15-14), my day ends late so i wont be posting till around 1030 every night from now on.
ReplyDeleteMissed u guys today being in vegas but want to post to set an example and keep the habit. Dropped in at crossfit máx effort this morning
ReplyDelete7 rds
15 sec l-sit every 90 Seconds. This was good practice for me since i strugglewith these
3rds
1 min 10m shuttle sprints
1 min rest
1 min db push press 45#
1 min rest
1 min db snatch 45#
2 min rest
My comp class Training really helped. The weights werent heavy. And I know how to (thanks to our coaching) cycle efficiently the db snatch. Also well coached on pacing. I maintained a steady pace throughout and even pushed out a couple extra reps on rd 3 when others fell off Each round.
Rd 1- 66
Rd 2- 66
Rd 3- 68
200 total
A) used 140 for percentages. Final round 115
ReplyDeleteB) used 150
C) 16 reps for first 3 rounds and 17 reps for final
A: Ended at #205. Not my max but I started getting sloppy so I stopped.
ReplyDeleteB: Rene had the bar loaded with #245 so I did that.
C: I came back roughly around 1:40 each time. First round I got 20 WBs, then 23, then 23, then 25. The newer balls are waaaayyy better to use. The bounce off the wall helped with linking more.
A B. 100lbs for everything... There was an intervention. I'm no longer a power clean thigh bumper.
ReplyDeleteC. 23,22,19,19 to the little boys line
A. 100 110 120 130 135 170
ReplyDeleteB. 175 is a heavy weight to do this with and i was struggling on these
C. rd1 came in with 58 sec left, got 23 wall balls
rd2 came in with 51 sec, got 17 wall balls
rd3 came in with 1:01 sec got 26 wall balls
rd4 came in with 59 sec, got 24 wall balls
i was worried about the 20 pound wall ball since i havent done wall balls in forever but it was totally fine and my rounds were actually getting better. my strength is growing so much and my breathing is way more in control now. i am very pleased with my progess
A: 85, 95, 100, 110, 115, 125
ReplyDeleteB: 150
C: Run time_WB shots
rd1: 1:47_ 20
rd2: 1:44_ 21
rd3: 1:44_ 20
rd4: 1:39_ 21
A:155, 175,185,205,215
ReplyDeleteB:235
C: Run / WB shots
1:43 / 28
1:37 / 27
1:35 / 27
1:36 / 25
been having some issues with my right knee so getting out of the squat was heave on the last set, but all my jerks felt solid.
knee felt good on the run and wall ball shots
A: 75-125lbs. Was only able to clean my max. Need to work on proper form and front squats.
ReplyDeleteB: Really concentrated on proper form and trying not to monkey arm.
C: Kept the runs constant and wall balls for the first 3 rounds got 11 wall balls the last round I pushed the run and was able to get 15 wall balls.
It was my first day back from vacation so I did a mixture of things today. I know it's Thursday so don't judge me.
ReplyDeleteA: 10 min emom (Top = 1 ring muscle up/ Bottom = 1 bar MU)
- Complete
* Muscle ups felt good and easy still even after 8 days off!
B: 3 pos snatch - 65%, 70%, 3 x 75%
- 145, 155, 165, 175, 185
* Little rusty at the beginning but started feeling better. The 185 could've been better but I stll hit it.
C: 3 pos clean + jerk @ end - 65%, 70%, 3 x 75%
- 185, 200, 215, 215, 215
* Again a little rusty at the beginning but got more comfortable at the end.
D: Against a 3 minute running clock, complete:
400 Meter Run
Wall Ball Shots x Max reps (30 lbs/20 lbs)
Rest 3 minutes
Repeat for a total of four sets.
- 25, 22, 23, 23
* First 2 runs were consistent coming in at 1:32, then 1:38 and 1:34... The wall balls were tough because it's hard to catch that 30 lb ball so that was frustrating.
Missed Tuesday, so warmed up with Overhead Squats:
ReplyDelete45x10, 95x5, 135x3, 145x3, 155x3, 165x3
Then
A: 105, 115, 125, 135, 155
B: 215 for all
C: 1&2 used 30# wallball, 3 and 4 used 20# DB's due to r knee pain
1-1:42/23
2-1:31/23
3-1:34/25
4-1:32/40
A: 65,70,75,80,85. Attempted my max at 105 but I could not successfully jerk it. Having a hard time with this and need more help........
ReplyDeleteB: 125 for all sets
C: First run was my slowest but progressively increased speed. Only remembered to record my 2nd run at 2:00 and last run at 1:40. Wall balls: 7, 7, 9, 11