December 28th, 2015

Optional AM Session:
10 Minute Row @ easy effort
+
15 Minutes @ steady effort
1 Heavy TGU Right Arm
1 Heavy TGU Left Arm
100 ft. Farmer’s Carry (heavy)
2 Seated Tall Box Jumps
20 Wall Runs
then
10 Minute Row @ easy effort

Main Session:
Warmup:
Three sets of:
8-10 Banded Good Mornings
8-10 GHD Situps
8-10 High Hang Cleans w/empty Barbell

A. Clean w/pause at the knee;
2 reps @50%
2 reps @60%
2 reps @70%
1 rep @80%
1 rep @85%
1 rep @90%
1 rep @90%

B. Front Squat; build quickly to a single @85-90%, then:
3×3 @80% (rest as needed)

C. EMOM x 10:
Odd: 3-6 Muscle Ups
Even: 40 Double Unders (unbroken is goal)

D. For time:
100/75 Chest-to-Bar Pull-ups
100 Wall Balls (30/20 lb)

——
Notes:
-Pause at the bottom of the kneecap for 2 full seconds, then get tall and aggressively finish the clean
-Goal for MUs is unbroken; if less than 3, accumulate 3
-Part D must be completed in order. Be smart about where (and for how long) you break. Learn something here.

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17 Comments

  1. Worked out at Crossfit Endzone I’m Concord, CA today. Much better experience than Sat.

    A. 73-128#
    B. Done at 165#
    C. Did muscle up progression work, loved doing box humps in front of new people 🙂 & did DUs
    D. Ran out of open gym time to do the pullup/wall balls, will make up this super fun part later this week

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  2. Attacked this solo today with Marc gone.
    A) 150×2, 180×2, 210×2, 240×1, 255×1, 270×1, 270×1 (followed %, no misses, felt strong here)
    B) Worked up to 295 (92%) for the heavy single, then: 3×3@255 (80%). Did these on the 2:30 and felt good.
    C) 3MUs & 40 Dubs – went UB on the MUs with the exception of the 3rd rd when I lost my grip after no2. Dubs went ok but with 5 trips in one of the rounds, it was a quick turnaround to get on the rings. All in all, not too shabby here and great goat work for me.
    D) 20:12 This was a strategy game on the C2B and a mental game on the wall balls. Stuck to 5s on the C2B and was watching the clock for rest times. Ended up at quicker singles for the last 15. Started with 10s on the WBs which quickly became 8s & 7s which then became 6s & 4s. Legs were smoked and talked myself out of just moving. My wife was there trying to push me in the end and what felt like 5-10s rest to me, was actually 25s… pretty ugly. C2B – 11:22, WBs 8:50

    On to the next one

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  3. A) 265
    B) 315
    3×3 @ 275
    Didn’t get todo the mu workout
    D) 19:04
    Went way to slow on the C2B but now I know. Wall balls we’re a leg killer

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  4. A. Done. 230#
    B. Up to 245
    Then 3×3 done at 230
    C. Did 4 MU each round and the first two sets of 40 were UB, then my rope snapped and used matts backup which was too long for me so I broke a bunch.

    D. Had a feeling I’d rip here and I did. Stupid.
    Got through 56 chest to bars before ripping and moving onto wall balls.
    Took 11:35 with what I did.

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  5. A. Up to 260
    B. Up to 285, 3×3 at 270
    C. MU: 4/4/5×3
    D. 16:55. Tried to do the pull ups in sets of 10. Couple sets I didn’t make it that far. I would say I probably did 6/10 sets UB in 10s. Few sets of 5, one or two of 7. WB: 25/25/15/15/20. This HURT. I’m not sure what I learned, but I’m sorry for whatever we did to deserve this punishment. We’ll be better with the barbells I promise. Haha 😜

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  6. A. 85,100,115,130,140,150 after 2 failed attempts.
    B. 3×3 @ 165
    C. MU progression
    D. 16:55 RX.
    I tried to do sets of 5 on these but it ended up being 3s and 2s and then down to singles at the end. Just tried to keep chipping away here and keeping the singles quick. My hands really hurt and an old tear opened up. Lungs didn’t start burning til the wall balls and then they burned like a MF.

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  7. A. Up to 245
    B. Up to 275 then 3×3 250
    C. 5 MU unbroken for all. DU were on broken except for 3rd set were I broke at 37.
    D. 16:23 Rx.
    C2B were 15/15/10/10/10/10/5/5/5/5/5/5. Finished at 6:44, once I got to 5 I rested for 5 sec then got back on bar. WB were 10s all the way through. Just tried to keep the rest short. Breathing felt good through everything today

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  8. A. 135 185 215 245 260 275 275
    B. 275 then 270x3x3
    C. 4 Muscle ups/Unbroken on dubs
    D. 19:16 THIS SUCKED
    *I haven’t had a workout in a while that made me so frustrated I wanted to leave the gym. That is how this one made me feel! I had no chest to bars, they weren’t there for some reason so I did 5’s and 1’s. The wall ball was okay.

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  9. A. 135, 155, 185, 205, 220, 235, 240

    B. 255, 225x3x3

    C. 3 MU/40 DU complete

    D. 17:43
    Finished the pullups at 8:45 in sets of 6-8. No tears today, thank god. Hands hurt so bad. I broke the majority of wallballs into sets of 5. I should have done bigger sets here, I wasn’t as tired as I thought I would be after them.

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  10. A.110 – 195
    B. 245, 220×3
    C. 3MU for the first 3, then 2, then 1. 40 DU
    D. 23:30
    This was rough. 10, 9, 8, 7, 6, 5 and then sets of 5 till the end. I didn’t know how long to rest or how fast to go, my hands hurt and it took a while. I didn’t know if I should rest longer and try to get sets of 5 or if it would have been better to rest less and do fewer reps per set. There was only a 25# ball, these I did in sets of 10. I learned that I go slow when I workout alone – need to keep pushing when I don’t have anyone else to motivate me or pace against.

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  11. A. Up to 133#, felt good here
    B. 155 x3, didn’t do a single for some reason
    C. MU progression w/ green band but shoulders still smoked from Saturday
    D.24:27
    I failed a lot of reps on c2b so I did well over 75 attempts then ripped my left hand on the last 15 and had to drop down to regular kipping pull-ups :/. Tried to do sets of 5 but ended up with sets of 3s and 2s toward the end. The wall balls were okay for me. Just plowed through.

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  12. 135, 155, 185, 205, 220, 235, 240

    B. 255, 225x3x3

    C. Did 8 ring rows and 8 dips. Arm is still shaky didn’t want to try MUs
    DUs still suck. Just need to put more time into them.

    D. Got the first 40 strict, since I can’t kip to save my life. Started doing sets of 5s then 2s then would do 1s with 3 sec rest
    Wallballs were fine first 50 in sets of 10 then rest were sets of 7 or 5.

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  13. A: 73, 88, 108, 123, 133, 138, 138
    B 3x3x155 – this was tough. forgot to do the heavy single
    C. MU progression
    D: 22:53 – the pullups took forever. still suck at them. did 10, 10, 10, 10 then did the rest in speedy 5s

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  14. A. 78, 93, 108, 123, 133, 138 (this felt good!)
    B. I worked up to a heavy single at 185 and it felt really good and fast; did 3×3 at 155.
    C. did 3 MU on odd min, these feel better and better each week im really feeling the progress!
    D. 17:03- I took so much time resting mostly on the C2B and honestly most were not C2B no matter how hard I kipped and pulled my chest just was not getting there. This metcon was pure mental and really destroyed me. Did sets of 10 on WB, these weren’t as bad.

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