18
Feb
Sunday, February 19th
Heads up! 6 and 7am classes are cancelled on Monday.
Oly Session
Power clean + clean
5 x (2 + 1)
Push jerk + jerk
5 x (2 + 1)
CrossFit Session
Strength
Bench Press
1 rep max
Conditioning
Complete as many rounds as possible in 10 minutes of:
20 Overhead Squat, 95/65
20 Burpees over the Bar
20 Kettlebell Swings 53/35
Post max and time to Comments.
Thanks to all the fans for coming out and cheering.
❤️❤️❤️❤️ It was a long day for you folks that came out, I know that was not easy taking up your entire Saturday.
Now time to be outside…
AGREED! Thank you for coming to support us, it meant so much to have you there!!! Feelin the love from the Metropolis fam ❤️????????
5,5,3,3,5 deadlift at 275 285 305 325 335
10 min emom
5 dumbbell thrusters at 30, odd: 2 strict pull ups with 10 push ups in between min of 10 walking lunges wearing 30 lbs vest
1rm bench: 190pr (got half way up 195..so close)
Accessory Sunday:
5 rounds:
5 perfect position strict pull-ups
Super set with rotator cuff band work (3 rotational positions for sets of 10)
Then some pendlay rows
Active recovery day…
45min of spin to flush out the tightness and get a sweat.
It’s #tayetime for those who know who she is you know what I’m talking about it.
50 min Soul cycle.
In the park with fenway!
OLY:
2 Power Clean + 1 Clean: 110-110-110-115-115
2 Push Jerk + 1 Split Jerk (from the ground: 105-105-105-105-110
1rep Max Bench: 135
Metcon: 2+47 Rx
I seeeeee you……
OLY
Clean complex: 165
Jerk complex: 175
1RM BP: 225
WOD: 2 rx
Bench: 210#
Wod: 2 + 26 rx’d
Oly
Cleans-85
PJ- 65. Did 70 a few times but old wrist felt funky so I dropped back to work on form.
CF
bench – 105
Metcon- 2 + 45 rx
that 10 minutes felt like 30!
Great classes – thanks matt
OLY
2 power cleans + 1 squat clean
95-95-95-95-100
2 push jerks + 1 split jerk
90-90-90-90-90
A) 3 Rounds NFT
15 dead hangs
15 knees-to-elbow
B) EWOD Hell
4×200 every 90 seconds
Rest 3 min
2×400 every 3 min
Rest 3 min
1×800 (3:08)
C) 3+ mile run to Williamsburg
Bench 93
10 AMRAP 1rd + 23 @53 ( grrr squatting is a still a killer for me)
Its now out, I am going to go for a run in few 🙂
Bench 98 #
WOD 2 + 7 @22#
And some back stretches
And max reps of bench @ 63 # was 15
Couldn’t let the killer hangover get in the way of a rare bench day
1RM Bench: 215# PR
Max reps 135# – 17 left some in the tank
WOD: 2 rounds @ 75#. My overhead sucks.
Open gym:
Hip and shoulder mobility/stability stuff – bands, holds, KBs, parallettes and all that jazz
Bent over rows
Anyone know a good mobility progression to be able to do single DB/KB overhead squats? Too tight in all the wrong places, I literally couldn’t do it with 10lbs
That’s very rare to be able to do that without angling your torso in an extreme/unhealthy angle. I would shoot for getting a good torso position in squatting and OHS squatting before working on that
Having said that, good progression would be “tempo” squatting. Go down VERY slowly with a light dumbbell overhead. As soon as you start to topple, try to pause that that spot for 5 deep breaths through your nose. you want to be very comfortable and stable all the way down.
I am working on the same technique with overhead squatting and its very challenging.
OG
“Active recovery day”
300 cal row – 24:26
(2:20 avg)
15 ring dips for time – 6ish min? (clock changed on me)
Some kipping, pull-ups and swinging for fun
OG active recovery
Randall’s Island run in the February springtime sun
3.32 miles—27:10
(8:10 pace)
12 min EMOM:
2 strict C2B (singles)
5 rounds, nft:
20sec hollow hold (scaled)
20 ghd
HSPU and c2B / Bar Muscle Up lesson w/ Coach Matt. Made a lot of progress!
Did Yesterday’s WOD: Fran + Trop mile
14:51 (6:30 ish on Fran and a shade over 8 min on the Trop Mile). really benefitted from having my ideal running weather too.
thrusters felt great (I’ve never said that before). Pull ups felt ok and had to break them up a lot.
Congrats on the bar muscle up work!
OG
Bench 95(5)-145(3)-175(2)-185-195-205-215-220(f)
Thanks for the spot and tips JB
Power Clean + Squat Clean 5x (2+1) @185
Tried the overhead work but felt a crunch in my back as the weight went up so decided to call it a day
Bench: 185(5)-205(3)-225-235-245-255-260(f)
Metcon: 2 + 2 RX