Wed, April 12th and Thurs, April 13th

11
Apr

Wed, April 12th and Thurs, April 13th

Wednesday Oly

Power clean
1-1-1-1-1

Clean
2-2-2-2-2

Thursday CrossFit

Cash-In

Complete as many strict pull-ups (supine grip) as possible in 5 minutes.

WOD

“BAston”
Complete 5 rounds for time:
7 Deadlifts (275/185#)
25 Air Squats
7 Strict Handstand Push-ups

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78 Responses

    1. BAston

      I know how excited you were to do BAston this morning. I hope it was everything you wanted and more.

  1. BAston

    Bench:

    10 reps @ 155# / 10 reps w/ 50# dumbells
    8 reps @ 155# / 8 reps w/ 50# dumbells
    7 reps @ 155# / 4 reps @ 135# / 7 reps w/ 50# dumbells

    Lower back work:

    3×10 reverse hyper with 25’s
    5×10 GHD w/ 10# plate / 10 back extensions

    Going to try and do Oly tonight if time permits

  2. Mickey K

    OLY
    Power Clean + Box Jumps (1+2)X5
    195/34.5″, 205/36″, 210/37.5″, 215/39″, 220/39″
    Clean + Box Jumps (2+2)X5
    195/39″, 205/39″, 210/39″, 215/39″, 225/39″

    “BASTON”
    7:29Rx

  3. AllisonR

    OG OLY
    Power clean: 85,90, 95 (failed), 90, 90
    Clean: 75, 85, 90, 95, 95 – forgot to double them whoops

  4. Lina

    Power clean (singles):
    1- 73
    2- 83
    3- 83
    4- 83
    5- 83

    Squat clean (doubles):
    1- 63
    2- 73
    3- 83
    4- 83
    5- 73

    Notes: “Bad technique last exercise with the 83.. I can’t increase the weight until I can do a better technique”

    1. Lina

      Thursday WOD:

      Complete 5 rounds for time:

      7 Deadlifts (275/185#) Lina: 185 pounds

      25 Air Squats note: improve the speed

      7 Strict Handstand Push-ups note: with box

      Time: 12:15

  5. Rekas

    OG Oly with the early birds

    PC: 135,145,150,155,160(f) ran outta juiceeee
    Clean doubles: 85,100,105,115,130 (controlled the bar down each time)

  6. LaurenMargaret

    OLY
    Power Clean 1-1-1-1-1
    85-95-105-105(2 attempts to get rep)-105

    Clean 2-2-2-2-2
    85-95(extra attempt to get second rep)-95(terrible form)-90-95

    1. LaurenMargaret

      Thursday
      11 strict supine grip pull-ups (5 mins)

      WOD (5 rounds)
      7 deadlifts (@120 – could have done more, got in my head!!!!), 25 air squats, 7 hand release push-ups
      9:40

  7. dtm

    5 minutes of chin-ups…CHIN-UPS
    41

    “Hamstring Hell”
    8 Rounds, sprint 200M every 90 seconds
    34/36/36/37/38/38/39/39

    There isn’t enough oxygen in NYC to save your lungs from this workout.

  8. dtm

    5 minutes of chin-ups…CHIN-UPS
    41

    “Hamstring Hell”
    8 Rounds, sprint 200M every 90 seconds
    34/36/36/37/38/38/39/39

    There isn’t enough oxygen in NYC to save your lungs from this workout.

  9. Matt

    Getting comfortable in the bottom of the fs:
    Accumulate 5 minutes in the hole with bar:
    2:30, 1:30, 1:00, took about 7 minutes total.

  10. johanna

    OG:
    BTN Push Press 3-3-3-3:
    65-75-85-95
    Split Jerks 2-2-2-2
    105-115-120-125(f)

    Power Cleans 1-1-1-1-1
    105-115-125-130-135 (tied my PR, stoked about this)
    Cleans 2-2-2-2-2
    105-115-120-125-130PR-135(1)

    Wendler’s Week 1
    Deadlift 140×5-160×5-182×9
    clean grip @140 and 160

  11. chad

    BTN Push Press 105(3)-115(3)-125(3)-135(3)
    Split Jerk Doubles – 155-175-185-195

    Power Clean singles – 135-145-155-165-175-185-190-195-200
    Squat Clean singles – 185-195-105-115-125(f)

    Bench – 155(3)-180(3)-195(2)

    4 Round NFT
    10 [email protected]
    5 chin ups
    10 wall [email protected]

  12. ERIC S.

    Oly Power Cleans 255,265,270,275,280 PR
    Oly Cleans doubles 225, 245, 255, 265
    Oly Clean singles 275, 285, 295, 305, 310, 315 PR

    5 min of supine strict pull-ups
    47 reps

    Cash out bench with Kenny
    205(5) 225(5) 245(5)

  13. JoJo

    Oly Power Cleans 95, 105, 105, 110, 110, 115,115
    (Focus fast elbows, “we need speed”)
    Oly Cleans doubles 105, 110, 110, 115,115, 115, 120
    Oly Clean singles 85-85-85-85-85 ( working to get faster elbows)

    5 min of supine STRICT pull-ups
    10-5-5-4-4-4-2-6
    40reps

  14. Cash in:
    40 muscle snatch empty bar

    Spotter for EROC while be benched. Worked up to single at 205

    5×5 ring dips

    5 min max supine pull-ups with big chain
    30

  15. Alice

    OG Oly
    Power Clean singles: 115-125-130(ugly)-125-115-120-125
    [warm up sets felt great, then after the ugly rep I backed off and worked on quick elbows]
    Squat Clean doubles: 105-115-115-120-120

    100 ghd sit-ups, for time:
    4:55

  16. Kim

    Oly
    Power Clean Singles
    133 – 143 – 148 – 153 – 158(f) – 158

    Squat Clean Doubles
    133 – 138 – 143 – 148(1, failed the 2nd)

  17. Michele Adler

    Subbed Hang Power Cleans for Cleans bc my knees are still not feeling right. 55-75-an ugly 85 (PR) then attempted 85 again twice and failed.
    Salt n’ Peppa
    KBS instead of box jumps
    My push jerk was more of a push press @60#
    1 + 30. OH anything are my weakness!
    Pull-up holds
    Back stretching

  18. robseda

    Oly
    Power clean singles
    245????????-245-255(f)-245-245-245(f)
    Less thinking; more pulling
    Squat clean doubles
    245 across

    Wod: 10:41 rx

    Cash out: 5 min max chin-ups
    55

    LGR!

  19. robseda

    Oly
    Power clean singles
    245????????-245-255(f)-245-245-245(f)
    Less thinking; more pulling
    Squat clean doubles
    245 across

    Wod: 10:41 rx

    Cash out: 5 min max chin-ups
    55

    LGR!

  20. ianvictus

    “BAston”
    Complete 5 rounds for time:
    7 Deadlifts (275/185#)
    25 Air Squats
    7 Strict HSPUs

    Did pike pushups from 24″ box.

    8:25

  21. ianvictus

    “BAston”
    Complete 5 rounds for time:
    7 Deadlifts (275/185#)
    25 Air Squats
    7 Strict HSPUs

    Did pike pushups from 24″ box.

    8:25

  22. Rekas

    13 strict chin-ups (started a little late tehehe)

    wod: 11:22 @185#, box pike push-ups
    DLs in 4s/3s, push-ups unbroken

  23. Alice

    23 strict chin-ups

    “BAston”
    13:43 @175#, box pike push-ups*

    [*off highest side of wooden box for inversion to get head in front of hands and press out head through – remember this scaling option to work full ROM]

  24. Alice

    23 strict chin-ups

    “BAston”
    13:43 @175#, box pike push-ups*

    [*off highest side of wooden box for inversion to get head in front of hands and press out head through – remember this scaling option to work full ROM]

  25. Liz

    strict chin up 25
    7 dl @93# (woo first since injury, afraid to go heavier), air squats, 7 push ups – 4:59

  26. AllisonR

    8 strict pull-ups

    “Baston”
    11:12 @155#, hand release push-ups
    Need to tighten core and lower the booty more when deadlifting

  27. dtm

    “Underwear BAston”
    5 Rounds
    20 Deads w/ 24kg dbs
    25 air squats
    7 strict HSPU
    10:14

    Waiter Walks for funzzies

  28. JYu

    Oly work
    Power Cleans: 95-105-115-125-130(f)

    Clean: 105-115-118-125-130-135(1) PR!! ????????
    Eroc the Clean whisperer!! ????

  29. JYu

    Oly work
    Power Cleans: 95-105-115-125-130(f)

    Clean: 105-115-118-125-130-135(1) PR!! ????????
    Eroc the Clean whisperer!! ????

  30. Michele Adler

    Eroc’s birthday FHIX not RX bc I have wobbly patellas. Official diagnosis TBD tomorrow. I know, so exciting!
    Great job to Eroc and the Metrop crew for crushing the workout!

  31. Michele Adler

    Eroc’s birthday FHIX not RX bc I have wobbly patellas. Official diagnosis TBD tomorrow. I know, so exciting!
    Great job to Eroc and the Metrop crew for crushing the workout!