Trap City
1. Clean and Jerk
15 minutes to work up to a 1RM
2. Back Squat
5x1, across - as heavy as possible
3. AMRAP 12:
with a partner and one barbell:
1 Squat Clean Thruster (185/135)
2 Squat Clean Thrusters
3 Squat Clean Thrusters
One athlete works while the other rests. If Kevin and Matt are partners, Kevin does one rep then Matt does one rep. Kev does two reps and then Matt does two. Kev does three reps and Matt does three reps. That is one round. They would then repeat the same sequence, 1.2.3...1.2.3...
Partial rounds count. Score as complete rounds + extra reps (ie, 4+6).
This workout is harder and a better stimulus when done with a partner, but if you train solo you can do AMRAP 8 of 1-2-3 with a :30 rest between all reps.
1. 260# PR. could've pushed for 265# but ran out of time.
ReplyDelete2. 5x1: 370#
3. 8 min AMRAP, solo: 21 reps (round of 6) Rx
1. Na (collar nine should be good to go next week)
ReplyDelete2. 435 (failed rep 5)
3. 7 rnd
headed to Paris with my bride, celebrating her 40th!!!
ReplyDeletewill be hitting it Crossfit louvre
Coincidentally, the name of this WOD is "Mule in Paris," but given what you just posted I think that qualifies you for "Stallion" status! Good work!
DeleteMy knees are angry with me today ... I don't want to do n e thing heavy .... What would you do?
ReplyDelete** keep in mind ... I am interning for hq this weekend and will have a hard time working out ... Lol any suggestions?
1. 125, F@135 on jerk
ReplyDelete2. 155 across
3. 95# - 31 reps solo in 8 min, this wasnt pleasant.
1. 125#, failed jerk @ 130#
ReplyDelete2. 175, 180, 185f, 185, 185f, 180
3. 115#. 3r+ 10 (amrap 12 w partner, which came to 23 reps for me)
1. 275
ReplyDelete2. 405
3. 21 reps solo
1.) 205
ReplyDelete2.) 315 x 3 sets
3.) 5 Rounds, partner CHRIS DOMINGUEZ got 4 plus 3 reps
Cant get my clean and jerk right over 205, failed at 215 a weight I can clean and push press fairly easily, just cant find stability in the jerk position in my shoulders...if anyone has any advice I'd appreciate it.
1. 255# ... Back and shoulders feeling a little tweaky so stopped there.
ReplyDelete2. 315#
3. WOD done w/ partner. Didn't keep track of rounds
C&J 265
ReplyDeleteSquat 315 (EC reprimanded me)
WOD with Max 5 + 1
Don't mess with EC.
Delete265, failed 275 4 times
ReplyDelete335
5 rounds even partner Chris Irwin
Heavy thrusters are probably by biggest goat. Bad wrist flexibility. Pretty much pushing with my fingers. Chris carried me on that one. Failed a rep and got pissed just like I did in regionals. I need to keep my head. Control my emotions.
The end
No worries bro! For me:
Delete265 (10# PR)
335 - felt heavy for me, light for Conor
rnds as per Conor above. Good stuff regardless. Our goats tend to offset one another which makes for great competition. Cashed out with some of mine - 3 ends (NFT) 5 MUs, 10 bounding BJs (30) and 15 GHDSU.
Clean & Jerk 290# (25#PR)
ReplyDeleteBack Squat 5x1 across @ 320lb
Partner AMRAP (with LEON UPTEGROVE)
6 RDS RX (36 Reps each....legs feel it now :)
1. 265, 15# PR
ReplyDelete2. Skipped, no time
3. Solo, 21 reps
C&J - 275, got clean on 295 (PR) but missed jerk
ReplyDeleteBS - 355x2x1, 315x3x1. Knee tweaky so dropped down
Partner WOD w/ Rap - 4+11 Rx. Faced off w/ Pat&Max, loved it!
265 this didn't feel good today for some reason wanted more
ReplyDelete405
Didn't time wod
1) 275pr!
ReplyDelete2) 365
3) 5 rnds +2
1. 275 C&J
ReplyDelete2. 5x1 HBBS @ 355#
3. Did some other wods to prep for southie
a. complex for max weight 2pwr cln, 2ft sqt, 2 jerk- 245#
b. 4mins clock- run 400m and max squat snatch w/125# rest 3min and repeat- (38 total reps)
c. 3 rds fot time 12 thruster/12 toe 2 bar- 1:59
1.275# power cleaned +j / pc 285# just missed jerk
ReplyDelete2.325#
3. Will make up. Been feeling very beat up.
wife and I
ReplyDeleteC&J
wife 175
me 275
back squat
wife 210
me 310
WOD
Rx 7 rounds+5
1.198# just failed on the 209#
ReplyDelete2.407# no wraps or straps, full range
3. mod 110# 6 rounds