March 16th, 2016

A. Snatch Balance + Overhead Squat; take 15 minutes to build to a heavy single with perfect form

B. Six sets of:
Mid-hang Clean (above knee) + Low Hang Clean (below knee) + Front Squat
*Set 1 – 2 reps @ 50% of 1-RM Clean
*Set 2 – 2 reps @ 60%
*Set 3 – 2 reps @ 70%
*Set 4 – 2 reps @ 70%
*Set 5 – 2 reps @ 80%
*Set 6 – 2 reps @ 80%
Rest as needed

C. Seven sets of:
Back Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 70%
*Sets 3-7 (5 sets) – 2 reps @ 80%
Rest 2 minutes

+
For time:
50 Calorie Assault Bike
5 Rounds of “Cindy”
40 Calorie Assault Bike
4 Rounds of “Cindy”
30 Calorie Assault Bike
3 Rounds of “Cindy”
20 Calorie Assault Bike
2 Rounds of “Cindy”
10 Calorie Assault Bike
1 Round of “Cindy”

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13 Comments

  1. Field purely by traveling and Krisy Kreme, this is what I got:
    A. Worked up to 165.
    B. 135, 155, 185, 185, 205 got 1 full round, missed round 2 and called it. Felt so heavy today.
    C. 190, 225, 255×5 was happy to hit all these.
    D. 24:59. Shit was tough.

    Solo session complete at Crossfit 781. Great gym. Free first drop in and really nice set up and people. Now to go marry off my sister!

    Miss y’all.

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  2. A. 110 with “perfect” form hehe
    B. 75, 90, 105, 105, 120, 120
    C. 110, 130, 5 x 150
    D. 35:35. this felt so long and neverending as i was doing it but i felt so good about myself after!! so glad i didn’t quit in the middle of it… SO TEMPTING hahaha

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  3. A. 265
    B. 145-230 need to work on readjusting my hands going from shoulders back to hang
    C. 235/275/315- these were tough.
    D. 25:10. Overall pretty pleased here with it being so gymnastics heavy. All pull ups as butterfly. Push ups were tough. Squats are where I caught my breath.

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  4. A. 138, felt pretty good about this
    B. 83, 103, 118,123, 133,138 (70/80% were in the middle so I tried both numbers).
    C. 153/178/205×5 this felt very solid
    D. 32:23 damn son this felt terrible but my Cindy parts felt pretty good I was fluid and got my butterfly pull-ups down. The ass bike was like quick sand.

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  5. A. 143
    Definitely a snatch balance PR c
    B. 83,103,123,123,138,138
    C. 155,185,205×5
    +
    36:28

    Pull-ups felt great, push-ups got hard real quick. Probably could have saved some time on the squats, but hindsight is 20/20. Bike was just forever. Forever biking. 20 cals might as well have been 100. Upside:didn’t rip.

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  6. A. 165 – wrist is feeling a lot better so I was able to increase weight today!
    B. 115, 140, 160, 185. Realized after I did my first set at 185 it was 2 reps, not 1. Oops. No wonder it didn’t feel that bad. So I did 3x2x185. Probably fucked up all the percentage work.
    +
    26:26. This took all of my mental fortitude. Happy that I forced myself to keep the rpms up and not take more than a breath or two of rest between movements.

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  7. A. Up to 103 need more shoulder mobility work for this to ever go up
    B. 83, 98, 113×2, 128×2
    C. 140, 165, supposed to go to 185 but failed so i dropped down to 175×4
    D. 52:53 (this was awful. Late night)

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  8. A: 93# – I couldn’t do these today. I tried 103# twice and just couldn’t get myself together haha
    B: 83#, 93#, 113#, 113#, 128#, 128# (I wasn’t sure if we were supposed to hold onto the bar for the whole complex X2, but I did drop the bar between the front squat and the hang clean for the two sets at 128#…I also accidently dropped the bar between the high hang and the low hang on one of the last reps of the 128# lifts because of the sweaty hands I had goin on.)
    C: 135, 155, 175 – these felt pretty good today
    D: 48:44 – I know this is a terrible time but I’m happy with it because I went unbroken on all the pullups except for two rounds so I was happy with that. Also, I’ve really been trying to do good pushups and not ones that will pull my shoulders out of their sockets and because of that, it takes me even longer than pushups normally take me. But I think this is worth the step back to make sure my progress is in the right places.

    Also, thank you to Kim and Nic for sticking out this terrible, terrible workout with me 🙂

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