126

Tuesday Jun 5 2018


Great job running everyone yesterday. Pacing workouts is a skill just like any other skill you work on daily here within these doors. If you found yourself dying out after the first round or two you know you need to slow down a little bit and practicing maintaining consistent movement. Once you’re able to continually move throughout a workout with minimal to no downtime that is truly when the magic of CrossFit occurs and you definitely want to be in on that magic!
Have a great Tuesday. 
1.) 126☠️
for time: 
7 minutes to complete: 
3 rounds 
21 Power Clean & Jerks 95/65lb 
21 GHD Sit-ups 
all remaining reps after 7 minutes to be completed in form of calories on the rower. example if you finish 2 rounds just before the 7 min cap you will owe 42 cals on the rower. 
2.) Snatch Balance 5-5-5-5-5, add load each round
*3.) 21 Sumo Deadlift High Pull 115/85lb🙂
60m Sled 2x45/1x45lb
15 Sumo Deadlift High Pull 115/85lb
60m Sled 2x45/1x45lb
9 Sumo Deadlift High Pull 115/85lb
60m Sled 2x45/1x45lb
*4.) EMOM 20 minutes 1 Clean & Jerk @ approx 75%
*5.) 3 Rounds🙂
7 Bar Muscle Ups
100 Double Unders 
*6.) 5 rounds
10 Reverse Hyper
10 GH Raise
10 Barbell Goodmorning, light load
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Derek Zehms137d

😍

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Sylvia Christensen 137d

I plan on getting 1+ 6 GHDS in 7 min😏

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Derek Zehms137d

I think I’ll have about 57 cals to do

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Sylvia Christensen 137d

Oh my gosh touché 💥

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Timm Uhlmann137d

I'm just going to go real fast instead of being the rower. Probably have like 51 seconds left when I finish

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31 cals. ^85#snatch balance.
Bmu&du✅ Some of c&j Emom@115
2 fullrounds rx
Better than last time. Snatch balance done
49 cals, RX
115# snatch balance x5
SB^135 c&j emom @150 dubs and bar mus
6:15 GHDs to //
115 snatch balance, sled push/pull BJs/bike EC
2 mile run slow as a 🐌
34 Cals #65 Situp w/14# ball
Snatch Balance #25 Crossover work
6:24. 20 C&J: 10 @ 225, 5 @ 235, 5 @ 245
36 cals ab mat sit-ups w/14# ball
39 Cals 😣
34 cals 85#, 12lb Wallballabmat su’s
95#sn balance
26 cals rx, SB ^95#
Yikes I’m going to have to repeat this one soon. BMU & DU extra credit; yesterday’s snatches @ 75%; crossover symmetry
6:01 RX
3rds of: 7 BMU 100DU 21-15-9 KB SDHP 99.6 60m 45x2 Sled push
3-4 hours of sleep last night.
I may or may not see you amazing people tonight.
25 cals- Ded on last set of CJs
Barbell and muscle up dubs ec.. much better at BMU without grips. Learning experience today
2 rnds + 12 CJ. 30 cal
Ghd to //. Snatch balance ^ 55#.
up to 95# Snatch Balance
2 + 5 C&J rx (37 cals)
Snatch balance 35-55#
SN Bal: 95-125-145-175-195(3)
35 Cals. ^125# for SB.
35 cal, 55# C&J
Only 2 rounds light snatch balances. Last morning of freedom before Summer 🙃😎😉
2 rounds + 11 c&j. 31 cal row. Abd mat su with 15lb plate
Snatch balance 35lb - 75lb
19 cals at 75#...abmat situps with 14# ball
125# SB
RX 2 rounds plus 11 C&J. 31 cals. 95# snach balance
Snatch balance up to 185
6:28 sn balance finished @ 155
10 emom c&j@165 3 rnd 7bmu/100du bmu reps(ub)(5,2)(ub) dub reps (?)(?)(ub)
41 cals 10:51 Rx
(2 rounds + 1 CJ) At home.
6:39 rx major PR
Mobility
6:53 RX (huge PR from chunky Lauren last April LOL)
Snatch balance up to 115#, c&j EMOM 130#, sumo DL/sled pushes, leisure mile run, barbell
95# FS instead of C&J and shoulder mobility
Finished right before the time cap. 6:59
Snatch balance 35-75#. Dubs (got 50 in a row!!)/Bär MU (green, purple, then black band). EC #6 - 3 rds.
19 cals RX
13 Cal's SB up 2 145#
C&j emom @185#
6:51 20# med ball sit-ups
^ to 155# Snatch Balance
SB @ 125
Power C&J: 21, 11-10, 7,7,4,3 / Snatch balance fives: 95 WU, 135, 155, 165, 175, 185# / Bar hangs: 1:30 regular grip, 1:00 switch grip, 1:00 opposite switch grip.
35 cal rx
Snatch balance #70
32 cals RX
6:58, ^85# SB
Stopped SB after third set bc I just did them yesterday :) 20 min C&J EMOM 155#. SDLHP/sleds complete. 10 min EMOM: 2 Clean high pull -> power Clean 145#. 4x4 Clean DL 195#. BMU/DUS
**#20 DB PCl/GHSU + 30 Cal Row (because it was a good push); 5×{10 #40 DB WL; 3×{60m sled push 🤢& SO Eff'n slow!), ALl the mobility for shoulder/knee/back therapy.
Snatch balance up to 105#
Up to 135# SB
25 cal, 45#, no jerk, 6#WB ab mat situps
12 cals less to row this time & 10# heavier.