11
Mar
Sunday, March 12th
Oly Session
Clean + 2 front squat + jerk
5 x (1+2+1)
Front squat
3 – 3 – 3
CrossFit WOD
4 rounds for time of:
15 ring dips
45 sit-ups
500m Row
Post time to comments.
Oly Session
Clean + 2 front squat + jerk
5 x (1+2+1)
Front squat
3 – 3 – 3
CrossFit WOD
4 rounds for time of:
15 ring dips
45 sit-ups
500m Row
Post time to comments.
Bropen Workout 17.3 is…
*Prior to 6:00, complete:
3 rounds of:
6 leg raises
6 bench press, (95 / 65 lb.)
Then, 3 rounds of:
7 leg raises
5 bench press (135 / 95 lb.)
*Prior to 9:00, 3 rounds of:
8 leg raises
4 bench press (185 / 135 lb.)
*Prior to 12:00, 3 rounds of:
9 leg raises
3 bench press (225 / 155 lb.)
*Prior to 15:00, 3 rounds of:
10 leg raises
2 bench press (245 / 175 lb.)
Prior to 18:00, 3 rounds of:
11 leg raises
1 bench press (265 / 185 lb.)
Bropen Workout 17.3 is…
*Prior to 6:00, complete:
3 rounds of:
6 leg raises
6 bench press, (95 / 65 lb.)
Then, 3 rounds of:
7 leg raises
5 bench press (135 / 95 lb.)
*Prior to 9:00, 3 rounds of:
8 leg raises
4 bench press (185 / 135 lb.)
*Prior to 12:00, 3 rounds of:
9 leg raises
3 bench press (225 / 155 lb.)
*Prior to 15:00, 3 rounds of:
10 leg raises
2 bench press (245 / 175 lb.)
Prior to 18:00, 3 rounds of:
11 leg raises
1 bench press (265 / 185 lb.)
Hotel gym WOD
20 mins EMOM
20kg kb swing
6 pushups
110# complex, clean front squat jerk
125# front squat
110# complex, clean front squat jerk
125# front squat
OLY
85# complex
105# front squat
WOD
20:42 w low ring push-ups
OLY
85# complex
105# front squat
WOD
20:42 w low ring push-ups
Tabata squat – 20
Acc 10 minute handstand hold
– 19:00
Tabata squat – 20
Acc 10 minute handstand hold
– 19:00
Complex:
155-165-175-185-195
Squats: 205-215-220
Complex:
155-165-175-185-195
Squats: 205-215-220
modified wod:
15 ring rows, 30 ghds, 20 cal bike – 18:43
shoulder pt
modified wod:
15 ring rows, 30 ghds, 20 cal bike – 18:43
shoulder pt
Lazy Sunday. Was gonna dead but then saw tomorrow’s workout.
Strict Pull ups 10 min EMOM with the chain. 4 min of 3s, 6 min of 2s. Bonus minute drop set of 8.
5 sets of max T2Bs 2 mins rest. 10ish per set. Getting the kip better now but grip let me down.
Little bit of rowing
No bropen because snatch shoulders. Bunch of lacrosse ball, thoracic opening, and holds at the bottom of the ring dip instead.
Lazy Sunday. Was gonna dead but then saw tomorrow’s workout.
Strict Pull ups 10 min EMOM with the chain. 4 min of 3s, 6 min of 2s. Bonus minute drop set of 8.
5 sets of max T2Bs 2 mins rest. 10ish per set. Getting the kip better now but grip let me down.
Little bit of rowing
No bropen because snatch shoulders. Bunch of lacrosse ball, thoracic opening, and holds at the bottom of the ring dip instead.
Wod 22:34
Bropen got up to 135 bench press
Wod 22:34
Bropen got up to 135 bench press
Warmed up 17.3, snatches felt good, then did a few pull ups. I didn’t need another week of ripped hands. No redo this time.
3 rounds of 7 reps bench @ 165# / 10 reps dumbbell bench with 40’s / 10 GHD’s with 10# plate
Warmed up 17.3, snatches felt good, then did a few pull ups. I didn’t need another week of ripped hands. No redo this time.
3 rounds of 7 reps bench @ 165# / 10 reps dumbbell bench with 40’s / 10 GHD’s with 10# plate
Clean + 2 front squat + jerk
5 x (1+2+1)
WarmUp 135-155-175
[email protected]
Wendler BS
195-225-255
HSPU 5-4-3-2-2
Clean + 2 front squat + jerk
5 x (1+2+1)
WarmUp 135-155-175
[email protected]
Wendler BS
195-225-255
HSPU 5-4-3-2-2
Oly work:
125# complex across all 5 sets (working on keeping that back leg stanky)
FS: 3s @ 145,155,165 pr
Metcon with Alice
2+5 before the OG cutoff
(Subbed 5 dips and 30 ghds)
Oly work:
125# complex across all 5 sets (working on keeping that back leg stanky)
FS: 3s @ 145,155,165 pr
Metcon with Alice
2+5 before the OG cutoff
(Subbed 5 dips and 30 ghds)
Oly
Complex: 115# across
Front Squat 3s: 125-130-130
OG
Back Squat 10s
—115-115-115-115
Push Press 5s (cycled)
—95-95-100-100-100
Metcon with Liz
—2+8 rx at 11:00 cutoff (subbed 30 ghds)
Oly
Complex: 115# across
Front Squat 3s: 125-130-130
OG
Back Squat 10s
—115-115-115-115
Push Press 5s (cycled)
—95-95-100-100-100
Metcon with Liz
—2+8 rx at 11:00 cutoff (subbed 30 ghds)
Active Rest Day
Bropen: 82 Rx (2 bench @135)
Active Rest Day
Bropen: 82 Rx (2 bench @135)
Oly complex with the birthday Chad
Added a 2nd jerk
185(4)-195
Bropen: 9 reps at 185
2 rounds of today’s wod
Oly complex with the birthday Chad
Added a 2nd jerk
185(4)-195
Bropen: 9 reps at 185
2 rounds of today’s wod
Bropen:
Finished the round of 245’s but couldn’t get a rep at 265 ????
Bro!
Bropen:
Finished the round of 245’s but couldn’t get a rep at 265 ????
Bro!
Oly: did this yesterday, 225 complex, 235 fs
Wod: 17:27 I think
Bropen: 5 reps completed at 225. So much bro-fun.
Oly: did this yesterday, 225 complex, 235 fs
Wod: 17:27 I think
Bropen: 5 reps completed at 225. So much bro-fun.
Daylight savings, too much beer last night and million other excuses for not making it to the gym this morning to do 17.3. Fingers crossed I can get there tomorrow evening before the deadline.
Active rest day today.
150 situps FT, 5 burpees at the top of every minute.
8:41
Daylight savings, too much beer last night and million other excuses for not making it to the gym this morning to do 17.3. Fingers crossed I can get there tomorrow evening before the deadline.
Active rest day today.
150 situps FT, 5 burpees at the top of every minute.
8:41
17.3 at CHG CrossFit in Rochester
80 reps, 7:35 tiebreaker rx
17.3 at CHG CrossFit in Rochester
80 reps, 7:35 tiebreaker rx