A. Clean; build to a tough touch and go triple
B1. BS; 30 second max reps @50%, rest 45s
B2. WPU; 3 tough reps; rest 45s
B3. Wtd. Ring Dip; 3 tough reps, rest 45s x5 sets+
For Time:
500m Row
50 Burpee
500m Row
HPA- Blue
A.Back squat, work to a tough set of 3
B.Snatch, build to a touch and go double quickly
C. Snatch Balance. OHS 1.1 OTM for 10 min, start light, add 5-10# / set
+
20 min EMOM:
1st: 3-5 ring muscle up
20 min EMOM:
1st: 3-5 ring muscle up
2nd: 10 KB push press
3rd: 3-5 bar muscle up
4th: 10 toes to bar
HPA - Power
Squat - C&J - snatch battery
A. Back Squat, build to tough set of 5 reps
B. Power clean & Jerk Cluster, 1.1.1 -- work to tough set w/ :10 rest b/t reps
+
For time:
10 Box jump Overs @ 30"/24"
10 Power snatch @ 155lb/115lb (all singles)
x 3 sets rest 2 min
HPA - Power
Squat - C&J - snatch battery
A. Back Squat, build to tough set of 5 reps
B. Power clean & Jerk Cluster, 1.1.1 -- work to tough set w/ :10 rest b/t reps
+
For time:
10 Box jump Overs @ 30"/24"
10 Power snatch @ 155lb/115lb (all singles)
x 3 sets rest 2 min
Blue
ReplyDeleteResults
A) 310# (5# heavier than last week)
B) 185#, failed @190# 2nd rep
C) 125#-215#
*For "C" my snatch balance 1rm is 245# and my OHS is 255#, so I went 50% of 250# right in the middle of both.
*This got tough towards the end.
+
3 Set @85%:
30s AD (Sim 30 yard sled push)
15 thrusters @95#
10 burpees over the bar
30s AD
5min rest b/w sets
-2:15 (total cals-26)
-2:25 (23)
-2:37 (20)
*Instead of doing today's metcon, I modified event 4 of this weekend competition to get a relatively close feel to the wod.
Blue
ReplyDeleteA) 335x3
B) got 175#x2 but sloppy so stopped
C) skipped due to time
+
20min EMOM complete
- 3 UB ring MU each time
- used 53# KB for PP
- subbed 5 CTB pull-ups for bar MU. we have rig w/ southside bars and every time I do bar MU on it I feel like I'm going to crack my skull on bar above...
Gold
ReplyDeleteA) 255, got 2 @ 265
B1) 195# 13, 14, 12, 12, 11
B2) 70# got all three reps the first three rounds, had to break off after 2nd rep the last two rounds
B3) 70# all reps good
+
8:16
Blue
ReplyDeleteA. 255
B. 140
C. 85 to 135
+
- MUs: 3, 3, 0, 1, 1 (also 3 as a warm up)
- 35lbs for KB PP
- BMUs: 3, 2, 1, 1, 1 (also 3 as a warm up)
- T2B as RX
Pretty stoked that my first 3 sets of ring MUs felt easy, but then I burned out. Also, today was the first time I've done a bar MU without chicken-winging it. I was surprised!
Blue
ReplyDeleteBS - 120, 125, 130, 132.5 (292lbs) 2 reps out of 135kg.
Snatch double at 60 Kg
10MEMOM 75Kg (165lbs) 77.5 fail
+
2x20kg (44lbs) KB push presses, C2B subbed for BMU
3 MU first round, 1 on the second round. I didn't get any more after this.
Blue
ReplyDeleteA. 325
B. 145
C. 85-->135
+
Worked on BMU with my coach before starting the workouts (got my first one!) and must've done a number to my hands. Did one round and couldn't hold on anymore and had a blood blister. Stopped there.
Power:
ReplyDeleteA: 110kgx5
B: skipped this one, as my forearm stil hurts
For time: 1st round @70kg, last 2 rounds @ 60kg total time = 11:55