Squat: TEST MAX - be smart with warm-ups, get heavy, ask for a spot if you need one
Snatch: heavy single – could be new 1RM, but don’t expect it
Clean and jerk: heavy single - same notes
Partner workout for time: 20 sets of 5 unbroken thrusters (135/95lbs) AND THEN 3k row – must alternate thrusters after every set of 5, must alternate rower after every 500m – partner up with someone you haven’t partnered with yet – scale thruster weight accordingly
Clean and jerk: heavy single - same notes
Partner workout for time: 20 sets of 5 unbroken thrusters (135/95lbs) AND THEN 3k row – must alternate thrusters after every set of 5, must alternate rower after every 500m – partner up with someone you haven’t partnered with yet – scale thruster weight accordingly
Did it Friday so I can do 12 Days on Christmas!
ReplyDeleteSquat: 205 (+5 PR)
Snatch: 120 (+10 PR)
Clean/Jerk: 140 (+5 PR)
26 min and 45 sec of pure joy for the Metcon.
Squat - 325 (25lb jump from just 5 weeks ago) pretty pleased.
ReplyDeleteSnatch - 145 (10lb PR)
C&J - stopped at 185. Was feeling pretty worn and was worried about the metcon.
Metcon - paired up with the speedy and strong Shane Glarrow. He was the workhorse on this badboy. My shoulders that I'm supposed to be resting completely hated me (yes I know..just rest your dang shoulders Jeremiah!) with these thrusters. Shane cruised all of his sets at 135. I did my first 8 sets at 135 but they were slow and sucked, so I did 95 on the last two sets. Our overall time was 22:44. Merry Christmas everyone!
Squat: 215 (20# pr)
ReplyDeleteSnatch: 95 but it looked good so I'm ok with 95
C&J: this was a bad C & J day- 115
Metcon with baby Sam: 26:45. 50 95# thrusters is stupid! I slowed baby Sam down. She did awesome on all the thrusters!!! I struggled but I did them. Row wasn't that bad. Got faster each round but kept pace each 500 segment.
Anyone else eagerly awaiting for these big #s by all the strong folks on here?
ReplyDeleteSquat (PR 365): 385. Went for 400 and failed. Maybe next time.
ReplyDeleteSnatch (PR 220, Best since I broke my toe 205): 195. Failed at 205 twice and 210 once and called it. Got 210 up, just couldn't stand up with it. Not my day for snatch.
C&J (PR 255, Best since I broke my toe 245): 245. Failed at 255 with it about half way overhead. I'll take it since it was my third heavy exercise of the day.
MetCon done solo, so did half:
10 sets of 5 Thrusters at 135
Row 1500m at 500m intervals
*Did a 1:1 rest period between all sets of Thrusters and 500m intervals
Time= 15:46. Thrusters went quickly and all row intervals between 1:40-1:45
Murry Crimmus
Two other things:
ReplyDelete1) I firmly believe that Grant is a sadist.
2) I will able to workout on Christmas if called for.
Squat: 340 (thought I hit 345 but my math apparently isn't the greatest and I did 340 twice...bummer but still a 15# PR)
ReplyDeleteSnatch: 210 (5# PR)
C&J: 245 (10# PR)
Metcon: 22:44 with Jeremiah
Overall a great day. Thanks for the programming Grant! I retract all the mean things I have been saying about you these past few weeks...
Squat - 360.
ReplyDeleteSnatch - 198 and failed 205 and then 207 like 8274 times.
CJ - 242.
Here comes the excuse section: been sick for three weeks, still getting over it, did this at 6am this morning. Actually not terrible numbers (lifetime PRs are 375, 205, 252), but I just feel like crap in my training lately. Hopefully once this bug finally runs it's course I can get back to it.
Metcon either with Kirsten later or if we can't make times work, I'll do it solo Patty-style.
It is Sunday. Rest day. I love rest days.
ReplyDeleteHowever, every year my brother in law and I do a "12 Days of Christmas" WOD we have been tweaking from year to year based on equipment we have and our "CrossFitness". Here is this year's that we did today. I recommend it...
"12 Days of Christmas"
1- Run ~250m
2- Thrusters @ 95lbs
3- Power Cleans @ 95lbs
4- C2Bar Pull-ups
5- Hand Release Push-ups
6- GHD Sit-ups
7- Wall-ball
8- Box Jumps @ 20"
9- KB Swings @ 70lbs
10- Double Unders
11- Owls @ 45lb plate
12- Burpees
Time 33:40
Nice change of pace to do a long, grueling MetCon. This will put you in the Christmas spirit!!
Just did the metcon from yesterday, by myself.
ReplyDeleteI tried to simulate doing it with Kirsten - so I took 1:1 rest on the thrusters (assuming she'd smash them, and I would have no more rest than the time it took me to do mine) and took 2:00 rest on the rows (she'd probably have rowed a bit faster, but taking into account transitions etc).
I finished the thrusters all unbroken, but with some lengthy pauses in the rack, right at 6:10. Rows were consistently 1:40-1:45 and total time was 15:48.
This blew ass. Maybe cuz I did it alone? Either way, definitely one of the hardest, physically and mentally, wods I have done in a while.
P.S. - Well done Patty
Squat: 315 (I haven't tested in a while, but 20# PR)
ReplyDeleteSnatch: 195 (PR Tie)
C&J: 215 (10# PR)
Cond: solo/halved
10R 135 Thrusters 1:1 Rest
then 3R of 50 SDHP 1:1 Rest
15:49
PS - I hope I can walk tomorrow.
Deletesquat: 220 PR
ReplyDeletesnatch: 125 PR
c&j: 145
metcon: partnered with Crissy and we did a variation of the written metcon due to time constraints...12 min AMRAP of 5 unbroken thrusters at 95# and 250m row...still terrible and we got 11 rounds!
CGreg
squat: 345 PR
snatch: 225
c&j: 265 but missed jerk on 275 due to laziness
metcon: same as above except partnered with Alex and used 145# for thrusters
Thanks Grant for all your hard work on the programming! It's clearly paying off :)
Squat: 220 (+5 pr)
ReplyDeleteSnatch: 125
C+J: 165
Snatch didn't feel so great...C+J I was pleased with. 5# under a PR, but felt decent for not trying to go that heavy in awhile. I stood up 170, but missed the jerk. Metcon was with KTG. We did a variation, and alternated off rowing and thrusters. It was about 25 thrusters each and 6x200m on the rower each. Good 12 minute met con to end the day with.
Merry Christmas everyone!
Squat: 200 (+15 PR)
ReplyDeleteSnatch: 95 (+7 PR)
CJ: 135 - was really tired by this point.
No mc.
Squat: 155 (+5 pr which is good having been out for about 2 weeks)
ReplyDeleteSnatch: 100 (not pr)
C&J: 130 (not pr)
Did the 12 Days of Christmas wod. Ouch.