14
Aug
Monday, August 15th
Skill Work
As many reps as possible in 5 minutes:
Rope Climb
Go legless if possible. No jumping.
Mental Toughness
Start a running clock.
At 1:00 perform 1 front squat.
At 2:00 perform 2 front squats.
And so on, until failure.
Rx weight is bodyweight. Post rounds + reps to Comments.
Front Squat. Max in 1 min
10 + 7 @ 63
Who’s Hungry!?
https://www.strengthsensei.com/the-meat-and-nut-breakfast/
Sign me up
I’m hungry, weighing in around 170 since Heidelberg.
Rope Climbs: TBA
Front Squat Murder: 10+10 Rx, tryna keep up with Chadwick
Ditto Chad on 5 rounds of bro reps on the rings
did you just edit your post?
9 climbs using a variety of techniques
8+2 Rx
Hamstring cramped up, should have made it to the 10th round.
Rope Climbs 12 legless
Weighed in at a skinny 151.3ish, gotta drink more milk
11+10rx @155
short rest and got talked into a Gwod with Matty
5 rounds
1 Muscle up – 1 kip to support – 1 forward roll – 30 double unders NFT
Crossfit Hamptons – Groggy WOD
Push Press 3’s
135-155-175-185-205-225
20 min AMRAP
400 meter run
8 KB Swings – 24kg
8 T2B
8 KB C&J
8 goblet squats
Didn’t pass out due to heat rx’d
5 rope climbs trying a new wrap technique. tried not to get too frustrated!
Death by Front Squats: 7+2 Rx @155 (new 7 rep max)
definitely need to lose about 10#… been saying that for a while. i blame having a car and working at a desk this summer.
3×10 reverse hypers for back therapy
watched the gymansty duo do ring stuff while i pretended to do muscle up progressions
I’m with you on those 10#! And I blame summer in general. ????
Oly 3 power cleans 10 min Emom
@185#
Death by front squats @185
12+6 Rx’d (84 total reps, legs =toast)
Bench 5 reps superset with 10 dumbbell curls 25#
135, 155,165, 175, 185
Oly: Power clean t&g triples – 10min emom @ 103#
Worked on push jerk form
Triples up to 83#, doubles up to 98#
– thanks for the tips E!
Yesterday’s metcon:
21-15-9
Kbs @ 24kg
Abmat sit-ups
OHS @ 65#
Abmat sit-ups
– 8:13 Rx’d unbroken except for almost a whole minute tying my hair back up
4 rope climbs
8+8 rx
12 legless climbs
10+5 rx 175#
7+4 @ 123#
6 rope climbs
7+5 rx
12 rope climbs
6+4 Death FS. 205# (weigh 220)
I did about 3 rope climbs, thanks for the pants Liz!
9+5 Rx.
Rope climbs: 0
Wod: 6+2rx (gotta loose some, okay fine, a lot of weight). Then 4×5 for some volume.
9 legless
7+6 rx (165)
9 rope climbs with legs
FS: 6+4 @ 165# aka Rx if I was no body fat #goals
Too much time wasted in front rack tweaking around with form. Rack got weak by the end.
3 more sets @ 145# for fun/practice
5 rope climbs
10+6 @ 93lbs which is 68% of BW
And 73% of my soon to be bodyweight 🙂
Started smolov jr today
6×6 @ 88#
7.5 rope climbs (the .5 was a legless attempt. I got mayyyybe halfway)
7+4 @93 (72% bw)
My squat is an embarrassment. Really need to commit to smolov or something
7 + 4 @ 93 prob could have done more but just decided to quit ????
1 rope climb
8+4 (95lbs = ~1/2 BW)
10 min Emom TNG power cleans 3’s @160
6×10 stationary lunges @135. 5 each leg
5 rep bench press superset with 10 bicep curls @25 lbs
135-155-185-195-205
2xlegless,2xlsit,2xstraddle lsit,1x2rope kipping legless FUN
8+8 @ 212. kept at it to rd10 but not within minute caps. legs fire, lumbar/ql toasty