WL
1) 5X1 Clean from blocks (just above knee) – work to a heavy but perfect single for the day (preferably no misses), rest as needed
2) 5X1 Jerk from blocks – work to a heavy but perfect single for the day (preferably no misses), rest as needed
3) 3+1X5 Touch & Go Cleans (full) – three sets to work to a 5rm (see note for explanation of +1), rest 2:00
Note: The +1 set is an additional ME UB set @ 80% of the 5rm established in the first three sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar. The +1 notation will be used throughout this cycle.
Strength
1a) 4×1:00 ME Strict Pull-ups – rest 2:00
1b) 4X1:00 ME Strict HSPU – rest 2:00
M/69kg
WL
1) 5X1 Clean from blocks (just above knee) – work to a heavy but perfect single for the day (preferably no misses), rest as needed
100-105-110-120-125(f)
Pr from blocks is 128. 120 felt great. 125 not so much. Couldn’t commit to it.
2) 5X1 Jerk from blocks – work to a heavy but perfect single for the day (preferably no misses), rest as needed
100-110-120-125-130(f)
Current pr is 140
3) 3+1X5 Touch & Go Cleans (full) – three sets to work to a 5rm (see note for explanation of +1), rest 2:00
90-100-105(4)
80(7). I gave up. Wimp.
Note: The +1 set is an additional ME UB set @ 80% of the 5rm established in the first three sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar. The +1 notation will be used throughout this cycle.
Strength
1a) 4×1:00 ME Strict Pull-ups – rest 2:00
25-20-17-15
1b) 4X1:00 ME Strict HSPU – rest 2:00
35-22-20-16
I stuck to the 2 minutes rest between sets. So terrible. I’m not a crossfitter any more. I’m a semi conditioned weightlifter. Very semi.
Cleans: up to 285, tried 300 once, failed, moved on (up to 285 was a breeze)
Jerks: Worked up to 290, all smooth, no misses
TNG: 225, 240, 250…200 x 10
HSPU: 10 each round…getting so much better at these
Pull-ups: 19, 17, 16, 18
Did 6×5 @ 80% bench from a few weeks back on bench from power at 215…I want this to keep going up
WL
1) 100-105-110-115-120kg (No misses)
2) 100-105-110-115-120kg (No misses)
3) 90-93-93kg and 75kg for 7
Str
1a) 16-14-14-10
1b) 22-18-18-16
I was totally ready for a NapFit class after this session!
WL
1) 5X1 Clean from blocks
205-225-235-245-250(+5)
2) 5X1 Jerk from blocks –
185-205-225-235(+5)-240(+5)-250(f)
10# pr today. Awesome
3) 3+1X5 Touch & Go Cleans (full)
170-185-200. ME – 5×170.
Legs shot. Just have up.
That sucks big time.
Strength
1a) 4×1:00 ME Strict Pull-ups – rest 2:00
13-10-9-6
1b) 4X1:00 ME Strict HSPU – rest 2:00
13-10-8-8
1) 74; 79; 83; 88; 90.3(199#) Trying to get the equivalents right is still in progress
2) 70; 77 across
3) 56; 60.5; 65 ( “This is where I realized I had fucked up.” But, seriously, all my “Crossfit endurance” is gone)
1a) 8, 7, 6, 5 with bands
1b) 5 across with abmats