Wed, June 7th and Thurs, June 8th

6
Jun

Wed, June 7th and Thurs, June 8th

Wednesday Oly

Hang Clean
1-1-1-1-1

Back Squat
at 110% of today’s best hang clean
Max reps in 10 minutes

Thursday CrossFit

Complete 21-15-9 reps for time:
Deadlifts (225lb/155lb)
Calories on the Rower

Rest, then perform
45 Handstand Push-ups

Post couplet time and hspu results  to comments.

80 Responses

  1. Joe

    Oly:

    Up to 205# (hang power)

    10 mins of squats @ 225#
    22 – 3 every 90 sec + 1 at the end

    Still super sore from Monday

  2. BAston

    Hang Clean: Worked up to 185#, not feeling it today. The last 2 days have taken their toll.

    Some ass bike and GHD’s to finish up.

  3. BAston

    Hang Clean: Worked up to 185#, not feeling it today. The last 2 days have taken their toll.

    Some ass bike and GHD’s to finish up.

  4. dtm

    Active rest/lazy ho day?

    Max push-ups in 5 minutes:
    118

    I gamed it by doing 12 every 30 seconds for the first 3:00 and then broke up the rest as needed. It was definitely more efficient then opening with a huge first set.

    Hollows and supermans for core therapy

  5. dtm

    Active rest/lazy ho day?

    Max push-ups in 5 minutes:
    118

    I gamed it by doing 12 every 30 seconds for the first 3:00 and then broke up the rest as needed. It was definitely more efficient then opening with a huge first set.

    Hollows and supermans for core therapy

  6. AllisonR

    Monday’s workout
    BS: (3) EMOM for 10 min: 85lb

    7 min ladder (pre 10 minute contemplation): 3+8 – 65lb power clean and 10lb wall ball

  7. AllisonR

    Monday’s workout
    BS: (3) EMOM for 10 min: 85lb

    7 min ladder (pre 10 minute contemplation): 3+8 – 65lb power clean and 10lb wall ball

  8. Matt

    Power clean from 12″ risers, so hard
    175-185-195-205-215
    Box squat amrap
    39 reps, in sets of 5 mostly.

  9. LaurenMargaret

    OLY
    Hang Clean (1’s)
    95-10-105-115(3 attempts to get this one)-120 (F)

    Back Squat 10 Min AMRAP
    @127lb
    53 Reps

    1. LaurenMargaret

      Thursday’s WOD

      21-15-9 Deadlifts & Cals on Rower
      6:17 @135

      35 Pike push-ups from the floor

  10. LaurenMargaret

    OLY
    Hang Clean (1’s)
    95-10-105-115(3 attempts to get this one)-120 (F)

    Back Squat 10 Min AMRAP
    @127lb
    53 Reps

    1. LaurenMargaret

      Thursday’s WOD

      21-15-9 Deadlifts & Cals on Rower
      6:17 @135

      35 Pike push-ups from the floor

  11. Alice

    OG Oly
    Hang Clean Singles
    120-125-130F-130-130-130-130F
    [working on being consistent in my heaviest sets]

    Back Squat 10min AMRAP
    34 @ 143#
    [sets of 3, final set of 4]

  12. Matt

    Tomorrow’s WOD, scaled
    21-15-9 reps for time
    145lb Romanian deadlift
    Assault bike calories
    — 5:42

  13. Matt

    Tomorrow’s WOD, scaled
    21-15-9 reps for time
    145lb Romanian deadlift
    Assault bike calories
    — 5:42

  14. ERIC S.

    3 rep max deadlifts
    365, 385, 405, 425

    “ZAGATO”
    21 – 15 – 9:
    Deadlifts (135/95)
    Push Jerks (135/95)
    Barbell-Facing Burpees
    6:47 Rx’d

    1. ERIC S.

      Body Armor Part #1
      Alternating OTM x 12:
      Odd min 10 Pushups + 10 DB Floor press @35#
      Even min max Double-Unders in 30 seconds
      There should not be a need to pause at any time. I’m purposely coupling a shoulder intensive first minute with double-unders to challenge my double under technique.

  15. JoJo

    3 rep max deadlifts
    210, 237, 267 (2) failed for 3 Reps

    “ZAGATO”
    21 – 15 – 9:
    Deadlifts (135/95)
    Push Jerks (135/95)
    Barbell-Facing Burpees
    8:43 Rx’d

  16. Liz

    Monster session with Ashley
    Oly
    Hang clean 63-73-83-93-93
    Back squat 103# – 101

    Linchpin 20min amrap
    30 yd walking lunges, 2 rope climb
    10+15yd lunge

    Cash out 3×10 ghd

  17. Ashley Moduno

    Impromptu 4 miler at lunch 🙁
    Hang clean: 103-113-123-133-143
    Back squat amrap 10 mins @ 158: 36 reps
    20 min amrap with Liz of 30 yards walking lunge, 2 rope climbs: I think 11 + 15.
    3 rounds not for time: 10 GHDSU

  18. Ashley Moduno

    Impromptu 4 miler at lunch 🙁
    Hang clean: 103-113-123-133-143
    Back squat amrap 10 mins @ 158: 36 reps
    20 min amrap with Liz of 30 yards walking lunge, 2 rope climbs: I think 11 + 15.
    3 rounds not for time: 10 GHDSU

  19. Matt

    Forgot the hspu yesterday, did them today w Cat
    9 x 5 strict hspu to a 4 inch deficit

    Cash-Out warm-up with Los and the Hauswifes
    1 farmer’s hill walk with 2 x 32kg kettlebells, had to put them down 3 or 4 times

  20. Matt

    Forgot the hspu yesterday, did them today w Cat
    9 x 5 strict hspu to a 4 inch deficit

    Cash-Out warm-up with Los and the Hauswifes
    1 farmer’s hill walk with 2 x 32kg kettlebells, had to put them down 3 or 4 times

  21. dquat

    aerobic recovery
    assbike
    20mins 1min moderate ~ 66rpm /1min z2 pace ~ 222cals

    row
    light/moderate 2k ~ 7:46

  22. dtm

    6 Rounds every 3 minutes:
    10 Bulgarian split-squats 35# dbs
    10 OH Lunges 35# dbs
    #JuliaMadeMeDoIt and 5 sets were sufficient.

    30-20-10
    Deads w/ 24kg dbs
    Burpees
    7:19

    Upright rows for funzzies

  23. dtm

    6 Rounds every 3 minutes:
    10 Bulgarian split-squats 35# dbs
    10 OH Lunges 35# dbs
    #JuliaMadeMeDoIt and 5 sets were sufficient.

    30-20-10
    Deads w/ 24kg dbs
    Burpees
    7:19

    Upright rows for funzzies

  24. Lina

    Thursday CrossFit

    Complete 21-15-9 reps for time:
    Deadlifts (225lb/155lb)
    Calories on the Rower

    Rest, then perform
    45 Handstand Push-ups Lina: 35reps

    Lina: Deadlifts 135 Pounds
    Lina: 7:07 (135)

    1. Lina

      WEDNESDAY
      Hang Clean
      1-1-1-1-1 (88, 93, 98, 98, FAIL AT 103)

      Back Squat
      at 110% of today’s best hang clean LINA: AT 103
      Max reps in 10 minutes LINA: MAX 49 REPS