December 26th, 2015

A. Snatch Balance + 2 OHS; take 10 minutes to build to a moderately heavy complex 

B. Four-stop Halting Snatch  Deadlift* + Snatch; 6 sets @ 70-75% of 1-RM Snatch 

*Pause for 2 seconds at 2″ off the floor, knee height, mid thigh, then hip. Then drop the bar and perform 1 full snatch 

C. Complete the following, partitioning the reps in any way you’d like, not for time:
10 Legless Rope Climbs 
20 Muscle Ups (scale up by doing a portion of them strict, or scale down to progressions from low rings)
30 Deficit Kipping HSPU (you choose the height) 
40 Back Squats @ 50% of your 1-RM
50-100 Meter HS Walk
100 Calories Assault Bike (150 on the AirDyne)

*Do the most challenging variation of each movement possible. There is no rush here; your goal is non-fatigued reps and just working through it for 40-60 minutes. Mix up the order of the movements in whatever way allows you to keep getting in good reps.

D. 10 minute cool down (row, run, or ski)

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14 Comments

  1. A. 123. This took 2 attempts, because I lost it on the second OHS the first time. Got it easy the second attempt. Would have liked to go heavier for sake of snatch balance, but ran out of time.
    B. Done at 78#. Snatches felt great today!
    C. Dunzo trunzo. Split this into 10 rounds with the goal of keeping each movement challenging and unbroken. All rope climbs done legless, MU progression mostly with tiny orange band (talk about Dumbo’s feather!), regular kipping HSPU, squats at 125, even flailed myself through the handstand walks.

    Clock stopped partway through, but I think this took about 40 minutes. Felt really good just to move and work out those Christmas cobwebs. My body felt awful going into this, but great now! Thanks to Adam for always knowing just the right type of workouts to program after holiday festivities! Bless up!

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  2. A. 165
    B. 135
    C. 46:08
    Split this up into 10 sets. All rope climbs legless, unbroken MU’s, unbroken HSPU with abmat (can’t wait to see how my neck feels tomorrow), 3 attempts for HS walks, and 155lb for squats.

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  3. Worked out at Diablo Crossfit outside SF, CA. Terrible gym, it had no heat and people were super unfriendly 😦

    A. Worked up to 98#
    B. Completed at 83#
    C. Completed with regular rope climbs, muscle up progressions on the rings and strict handstand pushups with a slight negative (10# plate). Back squat at 118#.
    D. Brisk 10 min walk back to sister’s house.

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  4. A) up to 175
    B) 145 (74%)
    C) ran out of time to completely finish as I had to run class. Working in:
    1 legless climb at a time
    3 UB strict MU
    5 UB HSPU (3″ deficit)
    5 back squats (155)
    Hs walk which are much more entertaining to watch than for me to do
    20 ad cals/time

    I’m gone all next week so I’ll be off the blog. Back in a week

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  5. A. 205- 225 missed the ohs
    B. 155-170
    C. 10 rounds
    1 rope climb
    2 muscle ups
    3 HSPU
    4 squat #200
    10m handstand walk
    10 cal on ASS bike

    This training session went great! Good to burn off thos extra cals from yesterday.

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  6. A. 205# felt good
    B. 185#
    C. Finished in 40:42 subbed 100 burpees for the cals. The gym didn’t have a working rower or AD
    I just wandered around the gym and did what needed to be done.
    Legless 5/2/1/1/1
    MU 10/10
    3′ inch deficit HSPU 10/8/6/6
    Back Squats 20/13/7
    Hand Stand Walks 25m/25m
    Burpees 10/10/30/20/10/10/10

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  7. A) up to 225
    B) 175
    C) Took about 48 mins and completed in 7rds: used 35# plates for deficits and 185 for back squats. Everything felt good but, the HS walks are pathetic at best and the legless rope climbs are likely nerve wrecking for anyone watching. Was surprised at how clean and easy the HSPUs were (first time at a deficit).

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  8. Little solo soul sesh… Lot of hours at the hospital the past two days so had to squeeze this in tonight. No belt no lifters tonight.

    A. 225
    B. 155×2/160×2/165×2
    C. Done as 10 rounds broken evenly. Kipped MU, HSPU 4″ deficit, BS @ 205, HSW practice.

    Felt good to come in and move a bunch tonight. Little right here and there but overall felt pretty good. Shoulders still wonky, need to keep digging in there. Excited to get back to the group Monday!

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  9. A)155
    B) 155
    C ) rc 2-2-1-2-3
    Mu 10-5-5
    Hspu 3″ 5-5-10-5-5
    Bs (195) 10-10-10-10
    Hsw 25m each time
    Cal 20-20-10-10-20-20

    Felt good to get moving today. burn off some of those calories

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  10. A. #108 ;felt like I could have gone a little heavier such a weakness of mine.
    B. Done at 83; these felt great!
    C. Started off doing the 10 rds and got through 5 of everything, was told I had 5ish mins to finish up because the gym was closing so finished the squats(123), hspu’s (4 in deficit), 75 cals, and all the hs walks. Hs walks felt surprisingly good.

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  11. A. Up to 135. Probably could have gone a little heavier, but the squats were feeling a little shaky
    B. 115
    C. I didn’t think about doing them in rounds of a circuit, so I just plowed through each, one at a time. Probably wouldn’t have burnt out on the MUs if I’d broken it differently.
    Rope climbs felt good, but then trying MUs after that didn’t go so well. I only got through 10 (the first 5 felt great and really smooth, but then I lost it)
    HSPU with 2 25# plates, not sure what that height is. 10,5,5, 3, 2, 2, 3 I’ve never done this before, but they felt pretty good – only fell over a couple times.
    Squats 4×10 @ 165
    No bike here, so I rowed 100 cal.

    Not really sure how long it took, but the whole workout was a little over an hour including warmup and cool down.

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  12. A. Worked up to 103#
    B. 78# felt really good
    C. Split into 10 rounds. Tried legless rope climbs; could about half way up and then switched to regular. Muscle up progressions w/green band- felt pretty decent here. HSPU w/2 ab mats. I subbed wall runs or walks (shoulder touches) whatever they are called for the handstand walk. Did 5 each side except for 1 round where i did 5 totally because my shoulders gave out. 115# for the Back Squat- felt fine.

    My shoulders and neck are busted

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