A. EMOM x 10
2-3 Squat Clean 185/125 (TNG if Possible)
B. Strict Press - 3 x Max Reps (45/35# Bar + Hanging Kettlebells 26/18) rest as needed
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4 sets:
ME Unbroken Double Unders
10 TNG Power Cleans 135/95
10 Burpee Box Jump Overs 24/20
rest 6 minutes
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Finisher:
Standing Band Crunches - 3 x 50
rest as needed
Dumbbell Floor Press 100 reps (Neutral Grip)
A) Finished each set of 3 in under 10 seconds
ReplyDeleteB) 12,12,10
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Picked a perfect day to forget double Unders so that was cool. Did 5 minutes of doing them, got better near the end.
Every 2 minutes for 8 minutes- 10 tng power cleans and 10 burpee box jumps
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Blue band- done
50 w/50lbs, 50 w/40lbs
Couldn't make it to CFW today because my car is buried in snow….Went to Crossfit Gotham and did:
ReplyDeleteA. EMOM 7: 6 pistols, 1 C2B
then:
15-12-9
deadlift (205)
box jump (24)
time: 3:51
rest 3 minutes
200 DU
20 GHD sit ups
2000 m row
total time for both wods: 19:47
DL and BJ....that's right in your wheelhouse!
DeleteA. 125(5min), 135(5min) x3. I need to close that space between the bar and my hips more.
ReplyDeleteB. 11, 10, 11
C.
76, 2:20
5 then 67, 2:02
82, 2:11
99, 2:35 PR on DU
D. Did 2 sets but not enough tension so did hollow holds 30 sec on 30 off x3.
E. 20 lbs db
F. Lindsay taught me the glide kip up! Holla!
A: 125x2 TNG (happy about this since new PR is 150)
ReplyDeleteB: 12 (purple), 5 (green), 4 (green)
C: 61(PR!)/2:05, 32/1:42, 15/1:30, 13/1:29
Rested 5 minutes then did another max set to try to redeem myself: 72 (Post PR!!!!)
D: Done with blue. Pretty sure I was doing these incorrectly.
E: 20 w/ 25lb, 80 w/ 20lb
A. 185. 3 each time. 12-15 seconds roughly
ReplyDeleteB. 10,11,13
C. 51- 2:30, 108- 2:55, 69-2:44 , 49- 2:57
D. Done and done.
A) 3 per round
ReplyDeleteB) 9, 14, 11
C) 144/2:45, 140/2:42, 79/2:19, 107/2:22
A) 3 TNG @ 185
ReplyDeleteB) 15, 14, 10
C) 167 DUs, 145, 101, 67
D) 3×50 blue band, 100 w/ 50# dbs
A. 145 x3 TNG per min, thanks coah Dana for telling me I wasnt allowed to do 125 haha
ReplyDeleteB. 14, 13, 13
C. DU.S. were dumb so got to 50 each round 1: 50 in like 8 sets/2:28; 2. 50/1:50; 3. 56UB/1:42; 4. 50/2:08
D. Didn't feel the band so did hollow hold 3x30sec; 20lb DB for press
A) First 5 mins did 2 reps and 3 reps last 5 mins at 185
ReplyDeleteB) 8, 9, 9
C) 106, 77, 120, 110 .. All cleans touch and go and unbroken
D) Did the crunches with a blue band
E) Did 40# dumbbells on each hand for 100 reps.
125 3 for each
ReplyDelete8, 10, 9
6, 7, 61, 5 - idk what's going on with doubles but I can't do them anymore
Crunches with blue band and 15lb dumbells