20
Jun
Wed, June 21st and Thurs, June 22nd
Heads up! This Sunday at 4pm is our Summer Social Barbecue! Don’t miss it!
In other news, our upcoming throwdown will be in July, stay tuned for the Newsletter for details!
Wednesday Oly
Power clean + Push Jerk
1-1-1-1-1-1-1
Press
3-3-3-3-3
Thursday June 22nd
Romanian Deadlift
5-5-5-5-5
10 min AMRAP
21 Kettlebell Swings (24kg/16kg)
14 Pistols
Post RDL loads and rounds completed to comments
Lynne:
5 rounds not for time of max bench directly followed by max pull-ups
47 (11-11-10-8-7)
75 (16-14-14-15-16)
@135
One day I’ll get this to the Rx’d body weight
oly
PC+PJ 63-73-78-83-88-93-98(failed the jerk, couldn’t get terminal extension)
Press 53-58-63-63-63
OLY
PC+PJ
155-155-165-165-165-165-170
Focus on being pretty and getting under the bar
Strict press x3
125-125-130-135-140(2)
PR old 1RM from January was 135
Oly workout:
Power Clean + push jerks
(63,73,78,83,88, 88)
Press
(43,48,48,53,53) last two sets fail in last rep
Thursday June 22nd
Romanian Deadlift
5-5-5-5-5 (133,143,148,153,163)
10 min AMRAP
21 Kettlebell Swings (24kg/16kg) yellow kettlebell
14 Pistols Lina: with rings
Total : 4+8
Power Clean & Push Jerk:
155-165-175-175-180-185-190(f)-175
Been stuck on 185 for a while now, keep failing the clean at 190
Press:
95-105-115-120-125(2)
20 GHD’s between each round – 80 total
OLY
PC&J singles: 115,125,130,135,140,145,155(pr)
Press triples: 60,65,75,80,85
Anyone else sign up for the muscle gain comp? Today is the last day! https://tonemeter.com/metrocontest
I’m signed up, and I’m going to win. Bring it, Rekas…..
I’m signed up
Bring itttttt
Thursday WOD
RDLs 5s: 135,135,145,150,165
holy hook grip
Conditioning: 5+18 with 16kg/1 arm ring hold
og oly
power c&j singles: 100-105-105-110-110-110-110
press triples: 65-70-72-72-72
Wednesday OLY
Power clean + Push Jerk (singles)
80 – 85 – 90 – 95
w/belt 100 – 105 (not a great rep) – 105 (much better)
Press (3’s)
55 – 60 – 65 – 70(F) – 65(only got two reps) – 65
Thursday WOD
Romanian Deadlift (5’s)
105 – 115 – 135 – 140
10 min AMRAP
21 Kettlebell Swings
14 Pistols – one arm ring hold
4+21 (@16kg)
Two RDL sets @135
Block power clean + push jerk
165-185-185-195-205-205-215
Press
105-115-125-135-140
Thurs RDLs
205-215-225-235-245(pr)
5 Rounds every 3 minutes
10 Farmers lunges 24kg dbs
6 RDLs 24kg dbs
20 deficit push-ups
5 minute 24kg db hold
Hotel wod round 2:
4 rounds(5 would’ve looked nicer, but 4 was enough)
20 dumbbell push-ups (modest deficit)
15 RDL 2×50# dbs
10 strict pull-ups
5 strict press 2×50# dbs
15:38
5 min ab cash out
Lap swim tbd
Oly
Barbell cycling
On the Minute x 6 @50% of 1 rm C&J
Minute 1 – 8 Hang Squat Cleans + 3 Push Jerks
Minute 2 – 7 Hang Squat Cleans + 4 Push Jerks
Minute 3 – 6 Hang Squat Cleans + 5 Push Jerks
Minute 4 – 5 Hang Squat Cleans + 6 Push Jerks
Minute 5 – 4 Hang Squat Cleans + 7 Push Jerks
Minute 6 – 3 Hang Squat Cleans + 8 Push Jerks
145lbs.
Then From Minutes 7:00 – 15:00 (7 Minutes):
Build to a Heavy 3-Rep Deadlift
425lbs!
Then at 25 min mark
AMRAP 6
Wallballs (20/14) – Females to a 9′ Target
*Every Minute on the Minute – 5 Deadlifts (225/155)
126 reps Rx’d
Who messed up the time???
Oly
Barbell cycling
On the Minute x 6 @50% of 1 rm C&J
Minute 1 – 8 Hang Squat Cleans + 3 Push Jerks
Minute 2 – 7 Hang Squat Cleans + 4 Push Jerks
Minute 3 – 6 Hang Squat Cleans + 5 Push Jerks
Minute 4 – 5 Hang Squat Cleans + 6 Push Jerks
Minute 5 – 4 Hang Squat Cleans + 7 Push Jerks
Minute 6 – 3 Hang Squat Cleans + 8 Push Jerks
60lbs.
Then From Minutes 7:00 – 15:00 (7 Minutes):
Build to a Heavy 3-Rep Deadlift
225
Then at 25 min mark
AMRAP 6
Wallballs (20/14) – Females to a 9′ Target
*Every Minute on the Minute – 5 Deadlifts (225/155)
100reps Rx’d
Accessory work:
2 RDs
Snatch with Empty Barbell
Snatch Press+ OH Squat 10 reps
Heave Snatch 5 reps
Snatch Balance 5 reps
Drop Snatch 5 reps
Snatch full extension 5 reps
wednesday pm
7min AMRAP WB @10#, with EMOM 5 DL @155# starting at 1:00 (courtesy of CF NE)
121 reps
glute bridges with Matt & Ash
135#: 1:11, 1:06
185#: 1:16
quote of day “this makes you better at sex” -M2
What!? I didn’t hear that quote. Now I feel even worse that I almost blacked out and vommed each round 🙁 Way to kill it on your first glute bridge day!!
3 rounds
400m run
20 Hang power cleans @ 65#
20 push press @ 65#
20:25 rx
This was hard
Tomorrow’s wod
3+27 rx
Harder than it looks, especially after the 1st wod
Pm OG
More glute bridges with Ashley, this time at 185
3x~70seconds
Mini CrossFit Gymnastics WoD
Accum 1 min tuck planche
Accum 1 minute free handstand
OLY
Power Clean & Push Jerk 83-93-103-113-123-133-143
Press 63-68-73-78-85 (went one rep to 95)
Power Snatch 55-65-75-85-90
Glute Bridges with Liz & Matt 3 rnds @ 135: 1:00, 1:01, 1:02
Monday’s workout:
Back Squat 3-3-3-3-3 with 2-3 second pause at the bottom 93-113-133-153-163
5 rounds @ 3 minutes work and 2 min rest: 20 cal row, 20 push press (55#), max T2B: 13-9-7-7-7 (total 43)
50 push ups (20-15-15)
Press and snatches in oly were 3-3-3-3-3
“I probably won’t make it to t2b”
NOT
I actually really loved this WOD. I did the presses unbroken which gave me some time to get a few reps in 🙂
Power clean + push jerk singles
105-110-115-115-120-125-130 (lifetime PR!)
5 Strict press triples @ 65
RDL: 235, PR
5+7 w rings
RDL 5’s:
165-175-185-185-195 (grip was an issue on these)
WOD: 4+14 rx’d
Rdls – 103/123 (found these tough because of flexibility and grip)
4 + 5 for the wod. Used rings for pistols and a 16 kg kb.
RDL’s 115-135-135-115-115 w/2 mats (grip was a big factor)
Wod 3+31 16kg modified pistols w rings
185
4+7 @16
Thursday WOD
RDL 5s: 135-140-145-145-150 with 1 mat
6+11 rx
PC&PJ singles
245-255-265-275-285f jerk
Press trips
155,160,165,170,175
Rest day for me! Although maybe I’ll do some l-sits to work on compression, because I do struggle with the active flexibility in the pistol.
RDL 153-163-173-183-193
5+21 pistols to box
RDL 225-225-255-225-275
3+10 Rx KB and P’s to box
1 mile run to and from…
3 Rounds
15 strict pull-ups
15 T2B
10:09
Curls because I’m sick of cleaning pipes.
Wednesday oly on wed
Power Clean triples 7×3
135,135,135,155,155,155,155
Superset clean pulls with alt db press (35 left arm, 15 right arm)
225 (3)/8 reps each arm
225 (3)/8 reps each arm
225 (3)/8 reps each arm
235 (3)/5 reps each
235 (3)/5 eps each
Thursday on Thursday
RDLs 5×5
225,235,245,255,255
2 mats(3″) on 1-4, 1mat (1.5″) on 5
Metcon
10min AMRAP
4+3 Rx 28kg kb
RDL -153-163-173-183-193. all PRs bc haven’t done this before
Metcon
5+29rx
Beast mode.
RDL 115-135-145-165-185
4+2
RDL: 175-195-205-215-215
4+35 rx
RDL: 225-245-275-245-275
Wod: 6+10 24kg with lunges
RDL: 123-143-163-173-183 definitely need to work on form/flexibility. I felt like Winnie the Pooh
WOD: 5+9 RX
150 abmat sit ups
50 push ups (25-15-7-3 lol)
RDL: 115-115-120-125-130
WOD: 4+28 with 16kg KB and ring-assisted pistols
First full KBS’s since surgery. They were pain-free but didn’t feel the best either.
123# for all 5 sets
5 rds
16kg
Med box for pistols
RDL: 123-133-143-153-153
Metcon: 6+24 Rx
RDL 143 – 153 – 173 – 193 – 203
4+34
16kg KBS
Pistols to a box
RDL: 215#
AMRAP: 2+33, 24kg; medicine ball pistols
4+21 with ze kb snatch instead. grip strength feels great from hanging work, all the snatch felt smooth.
Made Wednesday Oly on friday
Power clean and push jerk
103 – 108 – 113 – 118 – 123(f) – 123
Press triples
63 – 68 – 73
Handstand practice with Eroc got in the way of finishing all the sets ????
OLY
Power Clean 63
Push Jerk 73