January 18th, 2017

A. Power Snatch; 1 rep OT90sec x 8 building in weight from 50%
B. Hang Power Clean; 2 TnG reps OTM x 8 building in weight from 50%

All at 85-90%:

7 minute amrap:
15/12 Cal Row
9 Thrusters (95/65)

Rest 5 minutes

6 minute amrap:
15/12 cal ski
9 burpees

Rest 5 minutes

5 minute amrap:
15/12 cal bike
9 toes to bar



  1. A. 53-103
    Felt great!
    B. 88-143
    Also felt great!

    This was my first time using the ski erg in a workout, and man, I suck at it! Those calories were taking me forever. Other than that, everything felt pretty good today.

    Liked by 3 people


  2. A. 200
    B. 245
    C. Did these in a different order to accommodate equipment with the squad:

    Ski: 4+15
    Bike: 3+15
    Row: 4+15+2

    – really tried to make uncomfortable breathing a priority here. That said, I still think there’s still some room to push that threshold. Fun and informative session here. 👍🏻



  3. A. 76kg, missed 78 twice in last 90sec
    B. 103 but I had a .5kg on one side the entire last 5 sets. Typical Shimi thing, so assume 102kg

    Row: 4+5
    Ski: 3+15 I don’t have a ski erg, was going to sub for kbs but decided to make it worse with ghds
    Bike: 3+15

    Liked by 2 people


  4. Been following this programming for a bit. Work out in Agawam, MA out of a fairly new gym – CrossFit Catch. Been doing CrossFit for about 8 months now.

    Row – 4+12
    Ski – 3 +12
    Bike – 4 even


    Liked by 1 person


  5. Barbell
    A. Worked from 63 to 118# These felt better than I expected till about 1113
    B. Worked from 83 to 143. Felt ok. Wanted to go higher, but with a 2 rep at a hang, it just didn’t happen.

    7 min: 4 rounds
    6 min: 3 rounds plus 8 cals
    5 min: 2 rds plus 6 t2b (i finished the round after time)



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