Wed, Aug 2nd and Thurs, Aug 3rd

1
Aug

Wed, Aug 2nd and Thurs, Aug 3rd

Wednesday Oly

Today’s push-up count: 21

Find a 1-rep max Power Clean

Then, for time:
10 hang power cleans @70%
10 hang power cleans @75%
10 hang power cleans @80%

Thursday CrossFit

Today’s push-up count: 22

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
20 abmat sit-ups
95/65-lb. overhead squats, 10 reps

Post rounds completed to comments.

82 Responses

  1. BAston

    Power Clean: 185# (failed 190# a few times, not my morning)

    Metcon (based on a 190# clean): 135 (10) / 145 (7/3) / 155 (3/3/2/2) – Can’t remember the time.

    50 GHD’s w/ 10# plate
    21 Push Ups

  2. D-Nice

    Power clean: 125# (failed 130, which is my current PR)

    Hang power cleans: 3:50
    85-95-105
    first set of 10 unbroken, next two broken into 5 and 5

    21 push ups
    (gotta make up yesterdays later today)

    1. D-Nice

      20 push ups complete!
      knee push ups though because lol my shoulders are sore from 21 pushups this morning.

  3. AllisonR

    Power Clean: 90lb. So close to getting 95 but couldn’t get my elbows through fast enough

    Metcon: 65-70-75

    21 pushups done

  4. dtm

    Climb up and down the ladder FT:
    10 Hang squat cleans w/ 2 dbs
    Rest 60 seconds after each set
    (35/40/45/50/24kg/50/45/40/35)
    14:47

    21 push-ups + 56 yesterday = 77

    1. dtm

      Once you get over how clunky they are it’s definitely a nice perk and this is definitely going to be a workout model I will do with other movement in the near future. Thrusters, clusters and snatches, oh my!

  5. LaurenMargaret

    Power Clean 1-rep max: 110 (was close to 115, need to get under the bar faster and stay on my heels!)

    10 hang power cleans @70%
    10 hang power cleans @75%
    10 hang power cleans @80%
    Time: 2:35 @75, 80, 85

    20 push-ups Tuesday Aug 1st: Check
    21 push-ups Wednesday Aug 2nd: Check

    1. LaurenMargaret

      22 push-ups Thursday Aug 3rd: Check

      Thursday WOD: 4 + 400 run and 24 reps (@55)

      20 min AMRAP
      Run 400 meters
      20 abmat sit-ups
      Overhead squats, 10 reps

  6. LaurenMargaret

    Power Clean 1-rep max: 110 (was close to 115, need to get under the bar faster and stay on my heels!)

    10 hang power cleans @70%
    10 hang power cleans @75%
    10 hang power cleans @80%
    Time: 2:35 @75, 80, 85

    20 push-ups Tuesday Aug 1st: Check
    21 push-ups Wednesday Aug 2nd: Check

    1. LaurenMargaret

      22 push-ups Thursday Aug 3rd: Check

      Thursday WOD: 4 + 400 run and 24 reps (@55)

      20 min AMRAP
      Run 400 meters
      20 abmat sit-ups
      Overhead squats, 10 reps

  7. ERIC S.

    Max strict pull-ups -17
    15 rep max back squat- 285lbs.
    1 rep max power clean- 285lbs.
    Metcon
    7 min Amrap:
    Clean and Jerks (155/105)
    *OTM – 7 Heavy Wallballs (30/20) *Females to a 9′ Target
    This workout will start with the wallballs. At the call of 3-2-1 Go, the athlete completes 7 heavy wallball repetitions. Any time remaining in the minute is used for max clean and jerk repetitions on the barbell. Score is total clean and jerks at the end of the 7:00 cap (don’t count the wallball repetitions towards the total).
    34 reps as Rx’d

  8. johanna

    21 pushups (will make up yesterday’s at some point)
    1RM Power Clean
    115-125-130-132-135-137PR!
    For Time:
    10 HPC @95, 10 @105, 10 @110
    5:17

  9. Roberts

    Strict pull-ups – 4×3
    15 rep max back squat- 113#
    Power cleans – work on squat cleans from the plates – got to 120
    tried for 123 but landed in a power clean – still a PR!
    Metcon
    7 min Amrap:
    Clean and Jerks (155/105)
    *OTM – 7 Heavy Wallballs – remaining time max c&j
    @83
    2/2/2/1/0/2/2
    My legs are dead from all that squatting

  10. Roberts

    Strict pull-ups – 4×3
    15 rep max back squat- 113#
    Power cleans – work on squat cleans from the plates – got to 120
    tried for 123 but landed in a power clean – still a PR!
    Metcon
    7 min Amrap:
    Clean and Jerks (155/105)
    *OTM – 7 Heavy Wallballs – remaining time max c&j
    @83
    2/2/2/1/0/2/2
    My legs are dead from all that squatting

  11. JTrano

    Strict pull-ups – 3×4 with band
    15 rep max front squat- 103#
    Power cleans – 93/103/113/118/123/125 PR
    Metcon
    7 min Amrap:
    Clean and Jerks (155/105)
    *OTM – 7 Heavy Wallballs – remaining time max c&j
    @ 95# 14 reps

  12. JTrano

    Strict pull-ups – 3×4 with band
    15 rep max front squat- 103#
    Power cleans – 93/103/113/118/123/125 PR
    Metcon
    7 min Amrap:
    Clean and Jerks (155/105)
    *OTM – 7 Heavy Wallballs – remaining time max c&j
    @ 95# 14 reps

  13. Buy in:
    Back Extension Holds on GHD machine w 25# plate, Tabata style
    Matt joined me for this and pretended like this was hard just to make me feel good
    #AddMassToDatAss

    Back Squat “Amy Winehouse”
    185 # for 10 reps
    195 # for 8 reps
    205 # for 6 reps

    Strict Press (earthquake bar)
    3×5 at 135 ish

    h/t CrossfitWODDaily 7/1/2017

    Rx is
    30 min EMOM

    15 DB Snatch 50#
    15 Cals on Bike
    12 Power Cleans at 115
    50 DUs
    Rest

    I did 4 Rounds of

    15 DB Snatch 50#
    12 Cals on Bike
    12 Power Cleans at 115
    40 DUs
    Rest

  14. Buy in:
    Back Extension Holds on GHD machine w 25# plate, Tabata style
    Matt joined me for this and pretended like this was hard just to make me feel good
    #AddMassToDatAss

    Back Squat “Amy Winehouse”
    185 # for 10 reps
    195 # for 8 reps
    205 # for 6 reps

    Strict Press (earthquake bar)
    3×5 at 135 ish

    h/t CrossfitWODDaily 7/1/2017

    Rx is
    30 min EMOM

    15 DB Snatch 50#
    15 Cals on Bike
    12 Power Cleans at 115
    50 DUs
    Rest

    I did 4 Rounds of

    15 DB Snatch 50#
    12 Cals on Bike
    12 Power Cleans at 115
    40 DUs
    Rest

  15. Liz

    Push ups 42
    Metcon 2 rft
    30 box jump 24″
    30 shoulder to overhead 55#
    1/3 mile run
    11:53
    Cash out
    4×4 clean pulls 135#
    3 min max dips – 30! Double from yesterday!

  16. Liz

    Push ups 42
    Metcon 2 rft
    30 box jump 24″
    30 shoulder to overhead 55#
    1/3 mile run
    11:53
    Cash out
    4×4 clean pulls 135#
    3 min max dips – 30! Double from yesterday!

  17. RichieR

    Metcon
    7 min Amrap:
    Clean and Jerks (155/105)
    *OTM – 7 Heavy Wallballs – remaining time max c&j

    @105
    4-2-2-2-2-2-3

    Deadlifts
    5×5
    165-185-195-205-215

  18. RichieR

    Metcon
    7 min Amrap:
    Clean and Jerks (155/105)
    *OTM – 7 Heavy Wallballs – remaining time max c&j

    @105
    4-2-2-2-2-2-3

    Deadlifts
    5×5
    165-185-195-205-215

  19. Ron

    Early morning meeting after rest day

    – DL 5X3 at 80% = 300
    – EMOM 10 5 Thursters at 115. Woof.
    rest then cash out of 3 HSPUs followed by banded walks

  20. dtm

    6 + 1 short hill sprint Rx
    *6 Rounds in 18:53

    22 Ring push-ups (99 Total in August)

    PM Crew, hydrate before the workout, sprinkle some salt in you’re water, maybe a drizzle of honey if you want to get really crazy but don’t waste you’re time drinking in the middle of this workout.

  21. dtm

    6 + 1 short hill sprint Rx
    *6 Rounds in 18:53

    22 Ring push-ups (99 Total in August)

    PM Crew, hydrate before the workout, sprinkle some salt in you’re water, maybe a drizzle of honey if you want to get really crazy but don’t waste you’re time drinking in the middle of this workout.

  22. Matt

    Pullups
    16-14-12-12-10

    22 push-ups, check. Only 937 to go!

    Wod: 6 + 400m rx
    *6 rounds in 18:28
    barf barf barf barf barf

  23. Liz

    30min EMOM
    1: max cal row
    2: ground to overhead 25# plate burpees
    3: rest
    cal 140
    G2O burpees 154

    push ups 74

  24. BigTuck

    4 @ 115. Had like a minute to spare. Could have gone for another few meters, but who needs’em?

    22 push-ups.

  25. Mickey K

    Wednesday:
    High Bar Back Squat 3×5 @225lb (no belt)
    Power Clean 205lb (no belt)
    Metcon: scale/modify for shoulder
    10 min AMRAP
    16 AKB swing (24kg)
    8 strict dumbbell press neutral grip (2-25lb db)
    7rnds+14reps
    Thursday:
    20 min AMRAP (scale/modify)
    .7 miles Assualt Bike
    20 GHD Sit-ups
    15 Overhead squats (33lb bar)
    5 rounds

  26. Mickey K

    Wednesday:
    High Bar Back Squat 3×5 @225lb (no belt)
    Power Clean 205lb (no belt)
    Metcon: scale/modify for shoulder
    10 min AMRAP
    16 AKB swing (24kg)
    8 strict dumbbell press neutral grip (2-25lb db)
    7rnds+14reps
    Thursday:
    20 min AMRAP (scale/modify)
    .7 miles Assualt Bike
    20 GHD Sit-ups
    15 Overhead squats (33lb bar)
    5 rounds

  27. Lina

    Thursday CrossFit

    Today’s push-up count: 22 I did it

    Complete as many rounds as possible in 20 minutes of:
    Run 400 meters
    20 abmat sit-ups
    95/65-lb. overhead squats, 10 reps
    Lina: 5+350