September 19th, 2016

Warm-up
Crossover Activation
12 Ring Thing Muscle Ups (slow)
10 Kick-ups to Freestanding HS Hold
5 TGU/side

Gymnastics (courtesy of CFM/PowerMonkey Fitness)
A. 5 Kip Swings + 5 Kipping Ring Muscle Ups + 5 Strict Dips x 3 sets (hold a rolled up towel or t-shirt between your feet for this whole complex)
B. Belly to Wall Strict HSPU w/ tripod and 5 sec. lower
x 1 rep x 5 sets
C1. False Grip Ring Row x 10 x3
C2. Alternating Leg V-Ups x 20 x 3

Barbell
A. Snatch Balance + OHS w/5 second pause in bottom – 2+2 x 5 sets
B. 3-Position Snatch (High Hang, Above the knee, floor) – 50%x2; 60%x2; 70%x2
C. 2-Position Snatch (Above the knee, floor); 75%x1x2; 80%x1x2
D. Back Squat @50X1; 15 reps @70-75% of last weeks heavy single, done in double and triples

Conditioning
4 Minutes of Legless Rope Climbs

Rest 3 minutes, then…

For time:
50-40-30-20-10
Unbroken Wall Balls (20/14lb)
*100 Meter Farmer’s Walk between each set @70/55/hand

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11 Comments

  1. Gobble gobble. I’m back minions.

    Coming to you live from Laconia, NH home of CrossFit Juggernaut!

    Split today’s session up into two because I had to leave the gym, so I got to do the ropes and metty in the afternoon.

    Warm up done

    A. Done, it’s great that 5 muscle ups at a time is pretty easy now, a year or two ago this would’ve been hard for me.
    HSPU done
    Part C done.

    I decided to start working off my 90% of my 1RM because I feel like my movements have been getting sloppy and it’s been taking a toll on me physically and mentally so I’m going back to the basics.

    Worked to a nice 145 on the OHS snatch balance ish.

    Snatches: 95,100,115
    125,135

    BACKSQUATs at 205 done in triples felt smooth.

    Rope climbs: 8. This is huge because I didn’t complete the 7, with like 5 minutes. Here I just paced myself and did one every 30 seconds. Now I know I can push a little harder and Probably get one or two more.

    Then the metcon: 8:31. Went All UB as directed and the wall balls felt good. Could’ve pushed a bit harder but I was slowed down on the farmers carries because I had one 70# KB and then balanced two 35# DB on top of each other for the other hand and it was a balancing act for sure haha.

    Great day y’all!

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  2. Warm-up, done

    Gymnastics:
    A. 5 Kip Swings + 5 false grip ring rows + 5 ring dips instead
    B. Did this pike position on a box and did five each time
    C1. done
    C2. Done

    Barbell
    A. Done, 53, 63, 73, missed at 83 twice so went back to 73 for the rest
    B. 53×2, 63×2, 73×2
    C. 78,83,88×2
    D. done at 133

    Conditioning
    I did 4 attempts And tried to get four solid pulls each time. This went pretty poorly but gotta start somewhere I guess

    Then 13:15 on the metcon. I never dropped the ball, but the wall balls weren’t strung together as what I would consider “unbroken” tried not to rest more than 10 seconds with the ball in hand though.

    Good day overall!

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  3. Warm up: done
    Gymnastics:
    A: done 15×3
    B. Done, very difficult/sketchy facing the wall
    C. Done 10×3
    D: done 20×3
    Barbell:
    A. 145,165, 185, 205, 215(missed the last rep of ohs
    B. 95,115,135
    C. 140,150
    D. 235 x3x5
    Conditioning
    7
    14:22… Sorry man but I couldn’t go unbroken. I suck at wall ball( jumping squats) 35+15, 19+12+9, 12+10+8, 10+10, 10

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  4. Warm up: done
    Gymnastics:
    A: done. Much better at keeping feet in front of me today. Felt very solid on this complex
    B. Done, Can feel the gymnastic work paying off, for sure more comfortable in this position
    C. Done 10Γ—3
    D: done 20Γ—3
    Barbell:
    A. 135, 155, 175, 185, 200
    B. 115, 135, 160 meh, felt off, oh well push through
    C. 175, 185 Felt much better here. Last set, best set
    D. 275 x3x5

    Legless Rope Climbs: 8

    Conditioning: 13:00 w/ a nice race to the finish between Matt and I.

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  5. Gymnastics:
    A. Done; last week went a lot better.. had to come down atleast once every set
    B. Done. Felt good!
    C1&2. Done
    Barbell:
    A. Up to 103
    B. 63/78/93
    C. 98/103
    D. Worked up to 215
    Conditioning:
    Totally forgot to do the legless
    13:09; ow. Went unbroken, farmers carries hurt, did a bunch in a team wod Saturday with Rob.

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  6. Gymnastics: A+B+C done. MU complex felt ok, HSPU portion felt decent. Been great having Jake’s feedback on these tripod movements. Rig makers (V-ups) were tough!!

    Barbell:
    135-195
    115-155
    175-185
    265 x 3 x 5

    Conditioning: 13:00.1 – beaten by a chest hair’s length by JMF. Probably due to him throwing his KBs at me. Kidding. Great grind — definitely one of the most challenging (physically and mentally) in recent memory.

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    1. 7 legles RC — did 4 in 90 seconds and paid for it. Full disclosure — I wrap my feet right before I touch. While I love comp train, I just can’t justify falling to my death doing so. I felt compelled to admit this.

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  7. Warm-up done

    Gymnastics
    A. Did MUs on low rings. Not the best day with these.
    B. Got this after a couple tries.
    C1 & C2 done

    Barbell
    A. Up to 105#
    B. 63/73/84# was ok, hamstring/groin is strained and making all squatting things challenging
    C. 90/98. Again, just ok.
    D. Skipped to have time for conditioning.

    Conditioning:
    Got 5 rope climbs in.
    Finished the wallballs/walk in just over 20 minutes. I didn’t put the ball down, but I definitely had to pause and 4 days later my shoulders are still on fire. I was also misled about the distance needed for the carry and only did 2 gym lengths.

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