If you are doing Cupid's this weekend, rest tomorrow. If you don't rest, and have to work out (probably Drew), DO NOT do today's Grunt WOD. And...If you just have to work out (probably Drew), do it early and make sure to do light active recovery Friday afternoon.
In other news, Crossfit HQ Twitterhated (opposite of twitterpated) Reebok last night. Look it up on The Goog. I might have just made up the word twitterhated.
Oly Strength
1. Snatch -
50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single
2. Clean & jerk -
50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single
Grunt WOD
50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single
2. Clean & jerk -
50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single
Grunt WOD
"Half of Hulk Hogan"
5 Rounds for a total of 10 minutes
Every 2 minutes complete:
3 Muscle ups
5 Cleans, 225/155
7 Burpees
Rest the remainder of the 2 minutes
Post times for all 5 rounds.
If you are unable to complete all the reps inside of the 2-minutes,
5 Rounds for a total of 10 minutes
Every 2 minutes complete:
3 Muscle ups
5 Cleans, 225/155
7 Burpees
Rest the remainder of the 2 minutes
Post times for all 5 rounds.
If you are unable to complete all the reps inside of the 2-minutes,
decrease the weight of the clean.
Rest Strict 3 mins
With a Weight Vest (20#/10#)
4 Rounds For Time (6 min time cap)
4 Bench Press @ 225#/115#
4 Tire Flip and Overs
A Tire Flip and Over is: Flip the Tire, jump onto the tire,
jump/step to opposite side of tire,
jump/step down on that side. Then,
to start next rep, flip tire back in the other direction
Rest Strict 3 minutes
800 meter sprint
Rest Strict 3 mins
With a Weight Vest (20#/10#)
4 Rounds For Time (6 min time cap)
4 Bench Press @ 225#/115#
4 Tire Flip and Overs
A Tire Flip and Over is: Flip the Tire, jump onto the tire,
jump/step to opposite side of tire,
jump/step down on that side. Then,
to start next rep, flip tire back in the other direction
Rest Strict 3 minutes
800 meter sprint
I love the flow chart. That helps me stay focused.
ReplyDeleteEspecially Ginny's face.
DeleteWhatever the opposite of "Twitterhated" is, is how I feel about Ginny's face in that picture. Profile pic!
ReplyDeleteExcited about this grunt wod, I strangely like flipping tires! and flow charts are always classy.
ReplyDeleteHang Power Snatch - 3x3 @ 120#
ReplyDeleteClean & Jerk - 2@135#, 2@145#, 2@170#, 2@185#, 2@195#, 210#, 225#, 240#, 250#F (going for a 5# PR, couldn't stand it up)
WOD as Rx - 22:35 (PR)
Class WOD mentioned above as Rx was Filthy Fifty - 22:35 (PR)
DeleteSo I've been working a lot. Here's what I've done in the last few workouts. Wednesday night I workout out at 730 outside on my gas plant. I did 5 rounds of 3 cleans @205 6 tailgate jumps and 9 push ups. About 8 min.
ReplyDeleteFriday- worked up to a 205 snatch- failed some snatches at 225 moved on to wod. Rowed 1000m, 100 push ups 10 squat snatches @135 15:19 push ups felt tough
Saturday at the gas plant. 3 rounds of 50 double unders 10 power snatches 135. Also somewhere around 8 min.
20 min EMOM:
ReplyDeleteEven: 3 Power Snatches @ 70% (135#)
Odd: first 30 sec - 5 CTB Pullups; second 30 sec - 5 Burpees
Then...
7 min AMRAP:
10 Bench Press @ Bodyweight (160#)
50m Sled Drag ...[4 rds + 8 Bench Press]
-rest 2 min-
7 min AMRAP:
10 KB Swings 2 pood
15 Ball Slams 30# Ball...[6 rds]