120619

You ever have one of those times when you just don’t got it?

Please watch the demo videos. They will un-fuck whatever you’re doing wrong, or you just suck.


Yep, this is cool, and a clear sign the Aussies are smarter than everyone.


WOD 120619:

BB Gymnastics

1) 7X2 Vertical Clean off High Boxes (at Hip) + 1 Push Jerk – heavy but fast, rest 60 sec. DEMO w/ InstructionDEMO Side

Notes: Complete both Cleans, then one Push Jerk after the second Clean.

Strength

*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.

1) Back Squat: 3X5 @ 75%, 2X5 @ 80% – rest 2:00-3:00 between sets.

Notes: Percentage is based off of 120515

2a) 5X3 Push Press – heavier than last week, rest 60 sec.
2b) 5X3 Pause Front Squats – heavier than last week, rest 60 sec. DEMO VIDEO (lulz)

Notes: Hold absolute bottom of each FS for 3 seconds, then bounce off the calves and stand.

Conditioning

3 rounds for time of:

50′ Yoke Carry 300/200#
25 Burpees

133 responses to “120619

    • the pictures are backwards tho. the dude should be the little one and tits magee should defiantly be the bigger one. seeing “mens” magazines like this make me think the average male population is either bi or gay

    • thats what i was thinking, but loading it so that it is hard but i wouldn’t drop it because picking it back up probably wouldn’t happen.

      oh and the Aussies don’t have it all right, there still training for marathons, i didn’t even think there was that much road out there unless there just running i circles for hours

    • To sub for a 315# yoke, we used a 225# BB with 24kg KBs hanging low from either side by a few elastic bands. Worked pretty well to simulate the instability of the Yoke.

      Side note — 5000 likes, eh, Rudy? nbd.

      • We hung the plates from chains. It seemed to work really well. We went from a rack 25 ft then turned around to go back to the rack. Unstable as hell… Probably yoke-like though.

  1. No jerk box plans? I was looking forward to starting on these today. Guess I’ll just google that shit…!!!
    Sweet looking day though, really feeling the volume of the lifts taking effect.
    I’ve lightened up on the quick lifts to keep fast and smooth and progressing only when I’ve nailed at least a 9 out of 10 lift.

  2. Now I’ve seen that Klokov video before but did anyone else notice there’s ping-pong table behind him? Apparently we’re missing something here….fucking table-tennis.

  3. No specific workout featured. Chad just put together a simple “beginners” CrossFit workout for the magazines readers – push-ups, sit-ups, runs and the like.

    F*** yeah! Aussies in the top 10 this year!

  4. If you don’t have a yoke, here is a decent, yet ghetto solution. Take your ring straps, put the weight on them, strap them to your barbell – http://i115.photobucket.com/albums/n282/ocrisferrumgorilla/DSCF1798.jpg is a *general* idea of what it will look like. I don’t know if the weight should stay the same or not since the swinging adds a TON of extra instability, but I’m going to try it at the rx weight and go from there. As it stands right now, I’m just going to thread my plates through the straps, won’t exactly sit flat, but I’m not too worried about that.

    Hope this helps someone.

  5. Conditioning first today – Strength in the PM:

    5.23 — Went 315 on the Yoke (35’s on each leg + 175lb Yoke), could’ve handled way more.

    Man it’s nice doing conditioning when its only 85 and 40% humidity, compared to the 95 and 70% later today.

  6. I used a SSB + chains as a substitute and it worked well. Definitely not as safe as a Yoke though, despite the name…

  7. Had 1 of those days today actually…
    2 Cleans, 1 Jerk: 190, 195, 200, 205, 210, 215 missed 2, then got 2, 220, 225 failed, then got 2 with some anger and missed the jerk out front. Struggled with getting speed from high position after slowly setting up. Last 2, I just exploded through the bar and… what do you know, that shit worked! Did some extra work, but it was worth it.
    Back squats: 3 x 5 @ 255, 2 x 5 @ 280#
    Flipped order of FS/PP
    FS: 205, 210, 215, 220, 225 x 2 + Fail… Still almost pass out at bottom of some.
    PP: 155, 160, 160 x 2 + fail x 2, 160, 160. I will get past this weight.
    Have to do conditioning later… again. Have to bring pillow next time.

    • Conditioning this morn after coaching. No time to dig yokes out from behind stones and kegs, so went with farmers carry (150#/hand) across a 60′ room.
      4’59” Surprised myself on this 1. Maybe I should have thrown a red herring into my WSOE Open Workout 1.

  8. WOD 120619:
    BB Gymnastics

    1) 7X2 Vertical Clean off High Boxes (at Hip) + 1 Push Jerk – Brant 205# Kat 95#

    Strength

    1) Back Squat: 3X5 @ 75%, 2X5 @ 80% –
    Brant 3×5 215# 2×5 235# Kat 3×5 120# 2×5 130#

    2a) 5X3 Push Press – Brant 225# Kat 120#
    2b) 5X3 Pause Front Squats – Brant 225 Kat 130#

    Conditioning

    3 rounds for time of:

    50′ Yoke Carry 300/200#
    25 Burpees

    Brant 320# Kat 220#

    Did not time, but fast.

  9. BBG:
    165 x 2, 175 x 2, 185 x 3 (2 x fail on Push Jerk)

    Strength:
    BS: 215, 230

    2a) 195 x 2, 200 x 3
    2b) 145, 155 x 3, 160

    Conditioning
    35# plates on our yoke rack, felt pretty easy
    6:12

    m/f/s – 3/3/2

  10. BB Gymnastics

    Couldn’t watch demo from mobile device and couldn’t find anything on youtube. So I probably just made some shit up on a whim of what I thought they might be.

    From the high-hang (just below hips), little to no knee bend, just explode upward keeping legs straight as possible and quickly drop under for the catch. +1 Push Jerk

    155lbs for all sets -Again I have no clue if I was even the ballpark but fuck it whatever.

    Strength

    1) 250, 265

    2a) 155 all sets
    2b) 225 all sets

  11. BB gymnastics
    1) worked up to 215
    strength
    1) completed my squats
    2a) worked up to 185
    2b) worked up to 195
    conditioning
    4:50 rx

  12. BB gym:
    1) worked up to 145. Cleans were off. 15lbs less than last week

    Strength:
    1) 185,185,200,200
    2a) 120,125,130,135,145
    2b) 165,175,180,180,185

    Conditioning:
    5:00

    MFS – 1/3/2

  13. BB Gymnastics

    Skipped to the let the hole on my left hand heel.

    Strength
    1. 265, 265, 265, 280, 280

    Switched begrudgingly back to low bar. Using my old low bar 3RM of 350

    2a. 180, 180, 180, 180, 180

    2b. 225, 245, 255, 255, 265

    Conditioning
    5:44

    Subbed a 230 lb barbell with 35 lb KB’s on each sleeve to get me to 300.

  14. When I saw this blog, I was curious yet frightened because I thought you’d be talking about benching old abandoned cars, making turtle bombs, climbing trees and other things in the forest to keep in shape while being an “outlaw” on the run. I thought :”how in the hell are they getting the internet connection?!” Luckily, it was none of those things. The turtles will live to see another day, my friends!!!🙂

  15. BB- 205 felt slow

    1) 295*3, 315*2

    2a) 195
    2b) 225

    Conditioning: 5:04. 315# barbell- hung two 70# KBs from bands. Burpees slow and painful.

    2/4/2

  16. BBG:
    up to 160

    Strength:
    1) 160/175
    2a) 135-140-145-150(f)-145
    2b) 135-140-145-150-155(2)

    Conditioning:
    rack = 305
    8 min

  17. BBG
    Up to 185, failed jerk at 195

    Strength
    1) 225/240
    2a) 135, 145, 155, 165 (F3), 165 (F2)
    2b) 195

    Conditioning
    Bar with 225lbs + 2 45lb KB’s hanging from bands on either side of bar
    7:50

  18. BBGym:
    135, 145, 150, 150, 150, 150, 150

    Strength:
    1) 210/225
    2a) 135 all sets
    2b) 155, 165, 165, 165, 165

    Conditioning:
    7:00

    M/F/S
    2/3/4

  19. WOD 120619:

    BB Gymnastics

    1) 7X2 Vertical Clean off High Boxes (at Hip) + 1 Push Jerk – heavy but fast, rest 60 sec.

    1) 134, 2) 154 (tough to clean from hip), 3) 154, 4) 154, 5) 154, 6) 154, 7) 154 (really had to jump hard to stick it)

    Strength

    1) Back Squat: 3X5 @ 75%, 2X5 @ 80% – rest 2:00-3:00 between sets. 

    1) 199, 2) 199, 3) 199, 4) 209, 5) 209

    Notes: Percentage is based off of 120515: 263

    2a) 5X3 Push Press – heavier than last week (169), rest 60 sec. 

    1) 164, 2) 164, 3) 169, 4) 169, 5) 169

    2b) 5X3 Pause Front Squats – heavier than last week (194, f x 2), rest 60 sec.

    1) 184, 2) 189, 3) 189, 4) 189, 5) 189

    Conditioning

    3 rounds for time of:

    50′ Yoke Carry 300/200# (subbed 100′, 185# front rack carry)
    25 Burpees

    6.52 (2.17, 2.22, 2.12)

    Mariana:

    1a) Push press 5 x 3
    1) 64, 2) 74 (f x 2), 3) 69, 4) 74, 5) 79 (f x 2)
    1b) Pause front squats 5 x 3
    1) 114, 2) 114, 3) 119, 4) 124, 5) 129 (f x 1)

    3 rounds for time:

    20# overhead db carry, 100′
    25 burpees

    9.49

  20. BBG:
    80Kg-90Kg

    Strength:
    1) 105Kg/120Kg
    2a) 80Kg-82.5Kg
    2b) 100Kg

    Conditioning:
    6:18 – subbed 140Kg barbell.

    MFS
    222

  21. BBG
    1) 2x Cleans + 1x Power Jerk from blocks 2×235, 2×245, 2×255, 1×265

    Strength
    1) BS based off 365 3RM
    2a) PP 185, 195, 205, 215, 220 (3RM PR)
    2b) Pause FS 225, 235, 245, 255, 265

    Conditioning
    3 rds
    400m Run
    21x Pushups
    12x KB Swings (2 pood)

    1/1/1

    BP … great “All Over the Map” feature on the Games site

  22. BBG
    105×2/125×5

    Strength
    160×3/165×2

    2a) 135/140/140/145/150
    2b) 135/145/145/150×2 (brain fart – forgot the pause)

    Conditioning
    9:54 subbed 225# barbell

  23. BBG’s – 155,185,205,215,220,225,230(1 rep/no jerk)
    Strength
    Squats – 205,220
    2a) 160
    2b) 200
    Conditioning
    05:10

  24. BBG 110# shoulder sore
    STR 1. 210, 224
    2b 185, 205×2,195,195,200
    COND 205+40#kb with turn around 9:55

  25. Clean was off knee height boxes — 185,185,185,195,205
    Back Squat — 220 and 230
    Push Press – 165, then 160

  26. CFG data:

    SP:
    BBG: worked up to 104 (missed a few jerks)
    BackSquat: 116, 124, no misses
    Strength:
    -PushPress: worked up to 100kg
    -FSpause: got 120 for two, then backed off to 110 for the rest
    Conditioning done with 300# on barbell. No time.

    CALEB:
    BBG: 140, or 145
    BackSquat: 200+ (not sure of actual number here)
    PushPress: 110, 120+
    FSpause: 130-150
    Conditioning done 300# on barbell; no time.

    ADAM:
    Injured hip.

  27. 1)115,135,135,155,155,155,155-felt slow- these were for some reason harder to get to position than the snatches from the same hight.
    1)185,205
    2a)155
    2b)185
    cond)7:29 @115bar w/2 70lb kb hanging from bands

  28. BBG:
    125-125-130-130-130-135-135

    Strength:
    1) 150-160

    2a) 115
    2b) 135

    Conditioning
    7:12
    130# barbell with 35# kb’s hanging on each end

  29. BBG: up to 185
    Strength: 250, 265 for squats.
    2a) 155, 165, 165, 175, 175
    2b) 225

    Conditioning:
    Walked a 300# BB. 5:12.

  30. BBG – worked up to 2 sets @ 235

    BS- based off 335. 250, 270

    PP – last sets @ 225
    FS – last set @ 225

    No time for cond today.

  31. Not sure wtf is wrong with me….It was 31 C today, 41 with humidity….. and I couldn’t stop working out. Have a local comp on Saturday so today is the last big day.

    BB Gymnastics
    185
    215
    235
    245
    255

    Left it there. Really hard to get a good pull with blocks at that height.

    Tested out Event 1 from the comp this weekend

    400m run with 50# sandbag (I used 80#)
    21 KB thrusters, 24kg (right arm)
    12 Pullups
    400m run with sandbag
    21 KB thrusters, 24kg (left arm)
    12 Pullups
    400m Run with sandbag
    21 KB swings, 24kg
    12 Pullups

    14:25 – heavy sandbag in the heat was death. WIll be much faster with a lighter sandbag and in the morning

    then…..

    Outlaw Conditioning

    3 Rounds

    50′ Yoke carry, 305#
    25 Burpees

    4:40

    then…..

    25m Yoke Carry
    405#
    445#

    then….

    10-8-6-4-2
    Parallette HSPU, 2″ defecit, 26″ width
    KB swing, 44kg (96#)
    Ball Slam, 20#

    4:51

    then….

    Handstand walk
    3 x 40-50 ft

    MFS
    1/3/2

  32. BBG: 90kg, 90, 95, 95, 100, 100, 100

    BS: 120x5x3, 128x5x2 bumped my % this week, was just too easy. Will base off 160kg 3RM now.

    PP: 90, 90, 95, 100, 100 Did 100 last week as well. Overall volume was much higher than last week though.
    FS: 110, 110, 110, 115 PR, 115

    Conditioning: 7:16

    Made a yoke out of a squat rack by flipping the clip upside down. Real yoke would be better but it worked.

  33. Big thanks to Jeff Binek for letting me throw weight around with him.

    BB gym – 185,205,225,235,245,255,255

    Back Sq – 280,300

    pause front squat – 255,275,285,300,300
    Push press – 185,215,240,250,265 *failed 3rd rep

    Cond – 5:14 @315

    • Always welcome – you were a beast on those Pause FS, it was great to have someone to push me on those weights, never would’ve hit 255 for two sets on those without you going so far above me! Thanks man

  34. BBG: 205, 225, 245f, 245, 255f, 255, 270f
    Strength: 310, 330
    PJ 175, 185, 205, 225, 225
    FS 205, 220, 235, 255, 255
    Conditioning: 5:06

  35. bbg 135×4, 155, 165, 175

    strenf:
    1 280, 300
    2a- 230
    2b- 245-255-265-275-285

    cond: 9:25. I hung the 24k off the barbell with rubber bands a la Hoggan. – Was I supposed to do that or just a chain or something? rubber band def made it harder.

  36. BBG:
    1.) 135-155 (Knee was bugging me)

    Strength:
    1.) 265,265,265,275,275

    2a.) 155,165,165,175(pr),175
    2b.) 225,225,225,225,225

    Conditioning:
    7:30

  37. BB GYM
    Did Power Clean.
    90kg all sets.

    STRENGTH
    Subbed Back Squats for Bench Press.
    3×5 – 97,5kg
    2×5 – 105kg

    Only did the Push Press, no Front Squats.
    5×3 – 80kg

    CONDITIONING
    No Yoke, so I subbed a 100kg barbell with a hanging 16kg KB on each side (elastic band). That shit swings while turning.
    6:50

  38. BBG: 195,205 but missed push jerk
    Strength: back squat 3×5 265,2×5 285
    PP:165
    FS: 215
    Conditioning: w/225#bb and kb on each side
    6:34

  39. BB Gymnastics

    1-205 x 1,225 x 6

    Strength

    1-265,265,265,295,295
    2a-185
    2b-225

    Conditioning

    -Subbed 300# barbell carry.
    -5:50

  40. BBGym:
    95,135,145,155,165,175,185

    Strength:
    1) 270/285
    2a) 135,145,155,175,190
    2b) 155,195,210,225,235

    Conditioning:
    5:43

  41. BB Gymnastics
    1) 7X2 Vertical Clean off High Boxes (at Hip) + 1 Push Jerk
    255
    Strength
    1) Back Squat: 3X5 @255 , 2X5 @ 305
    2a) 5X3 Push Press – 205
    2b) 5X3 Pause Front Squats – 275
    Conditioning
    3 rounds for time of:
    50′ Yoke Carry 365#
    25 Burpees
    7:04

  42. Forgot to post yesterday, Oh well

    BBG:

    1) 225, 225, 235, 235, 245, 245, 255

    Strength:

    1) 275, 275, 275, 295, 295

    2a) 205, 230, 230, 230, 230 (fail on 2nd rep)

    2b) 255, 255, 255, 255, 255

    Conditioning:

    Used Hoggan’s suggestion:

    Loaded up a bar with 205, then hung 2 53# KB’s off side with elastic bands

    time: 7:02 (I suck dick at burpees)

  43. BBG
    1) 185, 195, 205, 215, 225 shut it down here, trying to baby the collarbone right now. Aka sand in my vagina.

    Strength
    1) 285×3, 305×2
    2a) 205, 215, 220(2), 215×2 weak sauce on these today
    2b) 235, 245, 255, 260, 265

    Conditioning
    Yoke sub – 225# BB + 2-35# chains & 2-70# KBs(300# is for pussies)
    5:46

  44. WOD 120619:
    BB Gymnastics

    1) 157-157-157-160-166-171-177lbs.

    Strength

    1) 216 & 229lbs.

    2a) 160-160-160-166-171lbs.
    2b) 185-190-196-196-201lbs.

    Conditioning

    5:48 (subbed 249lb. Barbell Carry)

  45. BBG
    135,135,145,145,155,155,165

    Strength
    1)240,240,240,255,255
    2a) 135 all
    2b) 135,155, 185, 195, 205

    Conditioning
    Sub 100 foot 91# each arm farmer carry
    25 burpees
    8:35

  46. BBG
    7×2 vertical clean off high boxes + 1 push jerk

    135-165-185-205-205-215-225

    Strength
    low bar BS
    3×5 @ 250
    2×5@ 265

    2a.pause (3 sec) front squats 5×3: 185-195-205-215-215
    2b. PP 4×3 : 155

    Conditioning

    3 rounds:
    50′ yoke walk @ 300#
    25 burpees

    6:07

  47. BBG:
    135-145-155-165-175-185-185

    Strength:
    3 sets @ 205
    2 sets @ 220

    2a.) 135
    b.) 165

    conditioning:
    no yoke. subbed loaded barbell walks up and down a short hill + the burpees

  48. BBG: 135, 155, 165, 165, 185, 185, 195

    Struggled w/ footwork a bit, but felt pretty good. Thanks for the videos Rudy.

    Strength:
    3 sets @ 295
    2 sets @ 315

    2a.) 185, 195, 195, 205, 205
    2b.) 195, 195, 205, 205, 205

    Conditioning: 6:55

    2/3/3

  49. Barbell Gymnastics:
    Skipped

    Strength:
    1) 3×5- 150lb
    2×5 -160lb
    *Felt easy today … A little bit more climbing to do to hit my old 3RM #s

    2a) 110 – 115 – 120 – 125 – 130lb
    *Guess that means my 1RM is no longer 130lb.

    2b) 125 – 135 – 140 – 145 – 150lb
    *Easy

    Conditioning:
    Subbed 200# BB Walk
    7:49
    *Paced burpees a lil bit too much. SLOW!

  50. bbg: 165×2, 175×2, 165×1, 135×2-form sucked on the pulls today at 175 so I lowered weight
    strength:
    1) 3×5 @ 245#, 3×5 @ 260#
    2a) 165#x4x3, 175x1x3
    2b) 225# all sets

    Conditioning:
    4:19

  51. 1) worked up to 215 failed 225
    Back squat 255, 275
    2a) worked up to 205 for one failed rep 2
    2b) worked up to 225 got em all

    Conditioning (195lb BB plus two 55lb kb on bands)
    8:06

    • Fuck me I just realized I did four rounds after looking at all the other post wondering why the hell I was so slow! Oh well good work lol

  52. BBG: 115, 125, 135, 145, 155, 155,160

    1. 180 3×5, 192 2×5
    2a. 120, 125, 130, 135, 140
    2b. 135, 145, 150, 155, 160

    Conditioning: 4:55 w/205

  53. BB: 55 – 60kg

    S1: 67.5kg, 72.5kg
    2a: worked up to 55kg
    2b. worked up to 60kg

    No conditioning, hopefully later

  54. BB G:
    1) 135

    Strength:
    1) 290, 305
    2a) 135
    2b) 185 (2 sec.)

    Conditioning:
    Used a barbell and 2 racks across the gym from each other.
    9:28 rx weight.

  55. No bb gym
    1) 235 and 245. Based off 305. Too lazy to put 2.5’s on.
    2a) 205
    2b) 225
    Same as last week except I did all sets.
    Conditioning
    Used 205 BB with 53lb bells on each side.
    Shadiest workout I’ve ever done.
    7:13
    4/2/2

  56. BBG – 135, 155, 175×2, 185×2, 175
    1) 3×185, 2×205
    2a) 165×5
    2b) 185×5
    Conditioning:
    7:20, did farmers carry with 2x 2 pood kbs, equipment wasn’t available for 300lb carry

  57. BB Gymnastics:
    1) 135,145,155,165,175,185,195
    Strength:
    1) 3×5 @ 225, 2×5 @ 235
    2a) 135, 155×2, 165×2
    2b) 135, 145, 155, 165×2
    Conditioning:
    8:19 (subbed yoke for 190# sled drag sprint, 50′)

  58. BB Gymnastics

    1) 125, 135, 145, 155, 165, 165, 165

    Strength

    1) 3X5 @ 210#, 2X5 @ 235#

    2a) 185, 190, 195, 200 (2), 185 (2)

    2b) 135, 145, 155, 165, 165

  59. In Roswell, NM at the local mom and pop gym so my implements were less than desireable. That being said they did have 385lbs of bumpers and a platform ( I think I was the first person to use them).

    BBG:
    Clean+Tall Clean+Push Jerk X7 -155#-185#-205#*5

    Strength:
    1) 3X5 @ 295#, 2X5 @ 315#
    2a) 185#-155#*4
    2b) 225#*3, 245#*2

    Conditioning:
    Had to just come up with something here, I really only had my little space on the platform to work with which had a pull up bar on the rack.
    3rds:
    5 thrusters@95#
    10 T2B
    15 Burpees

    6:32

  60. BB Gymnastics
    1)135,165,175,180,185,190,200
    Strength
    1) 240×3,260×2
    2a) 165,175(1rep),170,175
    2B) 170,175,180,185,180
    Conditioning
    6:31 (255Lb BB) too light but Burpees were the slowest I’ve ever done.
    1/4/3

  61. BBG:
    C&J – collarbone issues. had to skip.

    Strength:
    Back squat – 250x3x5, 270x2x5
    Push press – 135,155,175,190,205
    Pause FS – 135,185,215,235,255

    No conditioning for time. Will make up tomorrow.

  62. BB Gymnastics

    1) 60kg, 70kg, 80kg, 85kg x 4 x 2

    These felt strange starting so high up my quads. I don’t like this exercise – but that’s precisely why I should practice it more! All reps completed easily enough though.

    Strength

    1) 135kg x 3 x 5, 145kg x 2 x 5 – Felt good.
    2a) 100kg x 5 x 3
    2b) 120kg x 5 x 3

    All this strength work felt pretty good. The only grievance was dropping the pushpress’s back to my shoulders after each rep – My elbows didn’t enjoy the movement at all.

    Strength was good tonight.

    Conditioning

    It was raining really hard by this point and my carport wasn’t providing very adequate shelter. I don’t have a yoke or bands so I decided to flag the yoke carries and just do 75 burpees for time inside.

    75 burpees for time – 4:52.

    Quite a crap time really, but I’m happy I beat my goal time of 5 minutes.
    Broken up – 25/5/5/5/5/5/5/5/3/3/3/3/3.
    I freaking hate burpees!

    I’m feeling pretty good about tonights work.

  63. Strength

    ◦Back Squat 7 x 3 reps @ 85 kg/187 lbs
    ◦Push Press 5 x 3 reps @ 55/121-60/132 (2+1 reps)-55/121-55/121-55/121 kg/lbs
    ◦Pause Front Squats 5 x 3 reps @ 65/143-70/154-75/165-75/165-75/165 kg/lbs – rest 60 sec.

    Will do BB gymnastics (access to boxes) + conditioning tomorrow

  64. bbg
    185, 205, 215, 225, 235, 245, 255
    strength
    1)280, 280, 280, 300, 300
    2a)165, 175, 185, 195, 205
    2b)165, 175, 185, 195, 205
    cond
    7:14 subbed famers walk #165 each hand for yoke

  65. Cleans: 133# for all sets. Last week I worked up to 168#-don’t know what my deal was this time.

    Backsquat: 173#, 183#

    Push press: 138# all sets
    Pause front squat: 163# all sets

    Had to kill some time before conditioning so I practiced skill work:
    Hspu skill work: 10,9,8….1 with a min rest btw sets

    Conditioning: 6:39. Went too slow on the burpees. Used bb with 45’s and hung off 35# kb on each side (205#)

  66. Vertical clean + 1 jerk (hang clean, no blocks at globo gym or bumper plates)
    7×2: 135/155/165/175/185/185

    Back squat based off 3rm: 3×5 75% 235
    3×5 80% 255

    Push press 5×3: 160/165/175/185/195
    Pause front squat 5×3: 185/195/205/215/225 (2/1 f)

    Performed at 24hr fitness no Metcon done. Out of time😦

  67. BB Gymnastics:

    155-155-155-175-175-175-175

    Strength:

    1) 240×5-240×5-240×5- 255×5-255×5

    2a)155×3-155×3-155×3-155×3-155×3

    2b)210×3-210×3-210×3-210×3-210×3

    Conditioning:

    Completed in 6:49 with yolk

  68. BB Gymnastics:

    105-115-125-130-130-130-130

    Strength:

    1) 180, 195

    2a)95-105-110-115-120

    2b)115-135-145-150-155

    Conditioning:

    6:30 with 130# loaded barbell and two 35 lb KBs on the sides with bands.

  69. BBG –

    185-205-205-205-205-205-205 – 205 felt hard at first and then i got some good technique in there but pulling from blocks that high at first was very hard for me.

    Strength –

    Squats – yesterday
    Push press – 185-195-205-205-205
    Front squat – 205-205-205-210-215 – felt much better than the last time.

    Conditioning –

    7:25 Rx’d

  70. BBG:
    1) 95, 115×4, 105×2

    Strength:
    1)140, 150

    2a)115
    2b)125
    only did 4 rounds, this was off today. failed last rep of PP at 115 which is lighter than what i did last week! (i hope im just tired from comp on sat.)

    Cond.:
    6:06 (used BB w chains and kb)

  71. BBG:
    1a) 3 sets @ 115#, 7 sets at 120#
    1b) 225#

    Strength/Skill:
    1a) 5/2, 5/1, 4/1, 4/2
    1b) 35#, 40#, 45#, 50#
    1c) 30# DB

  72. BBG:
    Clean at Thigh-Worked up to 185. Just really working on shrug instead of weight.

    Back squat
    275 5×3 & 295 5×2

    1A) Push Press 5×3 = 210 went heavier than last week but failed on the 3rd rep on all but the first. Need to stay here.
    1B) Front Squat 5×3= 210, 225, 225, 225, 225 (too easy need to go up)

    Conditioning-
    3 Rounds Yolk I think I accidentally did 345 on yolk felt heavy and slow. Burpees steady but slow. 9:32.

  73. BBG:

    2×135, 5×145

    Strength:

    1. 185, 205 — Clawing my way back from injury (officially lateral meniscus tear)

    2a. 2×145, 3×150
    2b. 2×145, 3×150

    Conditioning: Workout in “globo-gym”, so best sub for yoke w/out getting kicked out was 75′ of 75# db farmer’s walks

    6.54

  74. BB Gymnastics

    1) 2×2 @ 205#, 3×2 @ 215# (Failed Jerk on Second and Third), 2×2 @ 205#

    Strength

    1) 3×5 @ 225#, 2×5 @ 240#

    2a) 1×3 @ 175#, 1×3 @ 185#, 1×3 @ 195#PR

    2b) 1×3 @ 195#, 1×3 @ 205#, 1×3 @ 215#

    Conditioning

    5:42 – 315# Yoke Carry

  75. AM
    BB Gymnastics
    1) 7X2 Vertical Clean off High Boxes (at Hip) + 1 Push Jerk – 60kg, 2 @ 80, 2 @ 100, 2 @ 105, 105 F @ 2nd clean

    Strength
    1) Back Squat: 3X5 @ 75%, 2X5 @ 80% – 3 @ 112.5kg, 2 @ 120kg

    PM
    2a) 5X3 Push Press – 70, 80, 90, 95, 95kg
    2b) 5X3 Pause Front Squats – 90, 100, 110, 110, 110kg F @ 1

    Conditioning
    3 rounds for time of:
    50′ Yoke Carry ~136kg
    25 Burpees

    8:45
    Yoke made up of 40kg bar with 24kg KBs hanging off bands and 24kg KBs hanging off martial arts belts (4 KBs a side) = ~136kg
    Done with 2 squat racks, pick up walk across gym put down, turn round… 3 lengths per 50′

  76. BBG 205/225/245/255/265/275F/275F

    BS 3X320 2 X 340

    B1) 205/215/225/235/245
    B2) 265/265/285/295/295

    CONDITIONING
    315 YOKE 7:49

  77. BBG: 115/125/135/145/145/145/145
    BS: 3×5 137.5 2×5: 147.5

    2a) 135/140/145/145/145
    2b) 135/140/145/145/145

    no conditioning

  78. Split this over 2 nights because my knee was bothering me from the Snatch pulls on Monday (I think I was letting my knee come in on the pulls)

    BB Gymnastics: 90×7 -kept them as power cleans because of knee
    (Then did Monday’s conditioning)

    The next night:

    BS: 111×3, 121×2

    2a) 85
    2b) 105

  79. BB Gymnastics
    185/205/205/215/225/215/215

    Strength
    1) 240/255

    2a) 155/185/185/185/205
    2b) 185/185/205/205/205

    Conditioning
    Didn’t do, had the shits

  80. BBG:

    1.) 205lbs

    Strength:

    1.) 235lbs/250lbs

    2a) 5X3 Push Press – heaviest possible, rest 60 sec.

    1.)155×3
    2.)175×3
    3.)195×3
    4.)215x(fail on 3rd rep)
    5.)215x(fail on 2nd rep)

    2b) 5X3 Pause Front Squats – heaviest possible, rest 60 sec.

    1.)155×3
    2.)175×3
    3.)195×3
    4.)215×3
    5.)220×3

    Conditioning: did box’s conditioning

    MFS: 3/3/2

  81. All #’s

    BBG:
    185, 185, 190, 190, 190, 190, 190

    Strength:

    1.)225, 225, 225
    245, 245

    2a.)170, 155, 160, 165, 170
    2b.)170, 190, 190, 190, 190

    Conditioning:
    As Rx
    (Yoke = BB + Plates hanging on chains)
    6:27

  82. 7/27/12
    WOD 120619:

    BB Gymnastics
    1) 7X2 Vertical Clean off High Boxes + 1 Push Jerk (60s rest b/t sets)– 215lbs x 2 x 7

    Strength
    1) Back Squat: 3X5 @ 265lbs, 2X5 @ 285lbs – rest 2:00-3:00 between sets.
    2a) 5X3 Push Press – 164, 187, 198(fail), 187, 194lbs; rest 60 sec.
    2b) 5X3 Pause Front Squats (3 sec pause) – 245, 255, 255, 255(fail), 245; rest 60 sec.

    Conditioning
    3 rounds for time of:
    50′ Yoke Carry 300/200#
    25 Burpees

    4:49 Did the yoke carry with a cambered bar loaded up to 305lbs.

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