INDIVIDUAL ATHLETES
SESSION ONE
1. 10 RFT:
10 Deads, 95/65
8 Hang Power Clean, 95/65
6 Push Press, 95/65
Rest at least 3 hours
2. For time:
5 Cleans, 225/155
15 Deficit HSPU, 6"
10 Cleans, 185/135
10 HSPU, 6"
15 Cleans, 135/95
5 Defict HSPU, 6"
One barbell strip the weights.
TEAMS
1. For Time:
Teams of two (same sex), working athlete can only accumulate reps while other athlete holds the static position. Athletes can switch roles at any time.
75 Wall Balls, only work while other athlete holds chin over bar
400m Buddy Carry
75 KBS, 70/53, only work while other athlete holds top of ring dip
400m Buddy Carry
75 Box Jumps Overs, 24/20, only work while other athlete holds top of dead lift, 275/185
400m Buddy Carry
2. Team Row/Snatch
Teams of two (1 boy/1 girl), relay style
5 Rounds for time of:
6 Squat Snatches, 135/95
300m Row
Athlete one completes the snatches and row. Then athlete two completes the snatches and row. That is one complete round.
Took a more relaxed day today.
ReplyDelete1: OTM 12 MIN.
3 Bar Muscle-ups
10 Pistols
2:
SESSION ONE
10 RFT:
10 Deads, 95/65
8 Hang Power Clean, 95/65
6 Push Press, 95/65
Did this session 1 round OTM instead of going nuts. Each round took about 30-35 seconds, rested the remaining time each minute.
GOOD WORKOUT!
Ops..!
DeleteEvery other minute on the skill-work :-)
Totally:
18 Bar-MU`s
60 Pistols
;-)
session 1:
ReplyDelete3x10 False Grip Pull Ups on Bar
3x8 Strict Chin Ups +15#
then
10 RFT WOD= 6:00 Flat All UB
session 2:
mentally not in it...DIDNT WANT TO WARM UP...tried to tell myself u are going to feel like this on game day....now is your time to practice working through it.
7:30 used parallettes and deficit was closer to 7"...u know what they say! every inch counts! lol
3 min amrap of DU
2 min amrap of TU
Doing this now
Yesterday's work
ReplyDelete1. Tabata - 355
C2B - 47. Push-ups - 123. Sit-ups - 80. Squats - 105
C2Bs getting a lot better. Happy with the score!
2. Later...
"Tosh"
Delete:37 / 1:35 / 2:22
:45 / 1:45 / 2:29
:45 / 1:46 / 2:23
Running sucks...
The 400m was a bit uphill, the 600m a bit downhill, and is reflected in my times
Delete1) 13.31 as rx'd.
ReplyDeleteDefinitely feeling this weeks wods. First week back after a 6 week forced break. Good to be back but man can I feel it. Going to need a lot of foam rolling and mobility today and tomorrow.
Question! ~ On the team workout, are you allowed to hook your chin over the bar on the pullup hold?
ReplyDeleteNo no no. Nothing touching other than your hands
DeleteWell then... we have a few no reps on our score posted. thanks for the heads up! We will make that change the next time it comes around.
DeleteTeam Crossfit Silicon Valley
ReplyDeleteWod 1. Michaela/Rudy 22:32
Jeff/Fernando 21:26
20-30 min rest
Wod 2. Fernando/Rudy 18:12
Jeff/Michaela 19:42
PS people! Any teams out there, we would love for you to start posting!
Delete1) 9:13 did 11 rounds hehe 9 rounds unbroken
ReplyDelete2) 9:27 (90-80-70 kg) hspu rx
1) 11:21
ReplyDelete2) 11:18 90-85-70 kg
WOD #1 - 6:11Rx (Did 6 rounds unbroken, 2, & 2)
ReplyDeleteWOD #2 - 9:11 with only a 3 inch deficit. Really struggled with the HSPUs
1. 8:43 rxd
ReplyDelete2. 6:17 rxd
M / 5'8 / 165#
ReplyDelete1. 7:14 RXd
2. 5:24 RXd
3. 200 DUs for time
Delete4. Core
3 rnft:
10 ring walk outs
8 ab wheel roll outs
6 weighted k2e (20#)
From the last few days...
ReplyDeleteFri - Tiger's Blood - 7:54 Rx. Not my best time. Done it unbroken before. Not today.
Sat - That Tabata thing - 426
Will do today's work tomorrow. Rest day today.
Oh and did some goat work both days and gymnastics stuff - MUs, DUs, HS walks, etc.
DeleteTeams
ReplyDelete1. 26:41.
2. Skipped.
1. 9:45Rx terrible pacing. Finished feeling fresh (to death)
ReplyDelete2. 5:40Rx
1)6:02
ReplyDelete2)6:53 (HSPU huge goat)
Wasn't able to do this WOD since I was in a Basic Olympic Lifting Seminar. What an awesome, awesome day :)
ReplyDelete1) 9:12
ReplyDelete2) 7:21
1. 8:11
ReplyDelete10 min rest.
2. 11:16