Thursday, December 1, 2022

5-4-3-2-1 Reps for time of: 
Squat Clean 185/125# Rx+225/155# MRX 155/105# or 70-80% 1RM
Ring Muscle-up MRX multiple by 1,2 or 3 Pull-up’s & Bar Dip’s for MU’s

32 thoughts on “Thursday, December 1, 2022”

  1. Wod RX: 6:15
    Singles on squat cleans
    Unbroken on MUs

    Strength
    Set of 3
    135lbs
    Set of 2
    155lbs
    Set of 1
    185/225(f)/225(f)/205/225(f)

  2. Squat cleans touch & go
    3 ea @ 55-65-75-75-75
    2 ea @ 75-80-80-85-85
    1 ea @ 90-95-100-105-105

    WOD w/105#, pull-ups & banded bar dip
    10:46

  3. Hang Squat Clean
    3 ea @ 135-135-135-155-155
    2 ea @ 185-185-185-185-185
    1 ea @ 205-225-245-265-285

    Wod w/ 225# HSC & BMU
    9:36

  4. Squat Cleans
    EMOM for 5 minutes
    3@135# (tng)
    EMOM for 5 minutes
    2@185# (tng)
    EMOM for 5 minutes
    1@225#

    WOD
    Rx+
    Squat Cleans all singles
    Ring MU’s unbroken
    Time: 4:59

  5. Flying solo b/n classes so used the activator as full warm-up & set-up
    3’s w/ barbell — 2’s w/ 85lbs– 1’s w/125lbs

    WOD w/ Rx’d load/reps & false grip ring rows (feet elevated to box) & dips w/ red band double reps
    8:34

  6. Strength: all sets of 5
    Back Squat: 135-135-155-155-175-175
    OHS: 75-75-95-95-115-115

    WOD
    5-4-3-2-1 OHS @125#
    10-8-6-4-2 strict L-pull-ups & strict ring dips
    7:52
    (All unbroken)

  7. Squat Cleans
    EMOM for 5 minutes
    3@135# (tng)
    EMOM for 5 minutes
    2@165#(tng)
    EMOM for 5 minutes
    2×1@185, 1@205, 2×1@225

    WOD
    Rx’d
    5:35

  8. Strength:
    Up to 185
    WOD: 165# w/ Ring MU- 10:11

    *Shoulder should be fine in 6-12 weeks, will remember to bar MU next time.

  9. Squat Cleans
    EMOM for 5 minutes
    3@135# (tng)
    EMOM for 5 minutes
    2@185# (tng)
    EMOM for 5 minutes
    1@205#

    WOD
    Rx
    Squat Cleans all singles
    Ring MU’s unbroken
    Time: 5:32

  10. Squat cleans EMOM
    3@85#
    2@105#
    1@125#
    Wod RX weight
    All singles
    5/4/3/2/1 Ring progressions and burpee C2B subbed
    14:42

  11. Strength (TNG squat cleans)
    3s @ 105
    2s @ 155 (skipped minute 4)
    1s @ 165

    WOD rx+ weight and ring MU attempts- worked the entire 20 min.

    Did all squat cleans and 3-4 Ring MU attempts each round. Last round just stayed on rings attempting to get turnover until 20min cap.

    Killed it Butter, KO, and RG!

  12. Wod Scaled: #65 bb and pull-ups/black banded bar dips
    Sq. Cleans: 10-8–6-4-2
    Pull-ups & Bar Dips: 15-12-9-6-4

    Strength: up to #95

  13. 6 mile run

    Back felt extra broken today
    Back squats for strength stayed light from rack

    Mod wod
    Back squats 125#
    10-8-6-4-2 burpee c2b
    7:00

  14. Dropped in on CrossFit BLK in collinsville

    Activator was:
    30 strict pull ups
    30 strict ring dips
    30 v ups

    Strength was EMOM – 8rds
    1 Squat Clean (4rds @ 135# and other 4 @ 155#)

    WOD – 8min AMRAP
    -8 burpees
    -16 KBS (55# kb)
    6 + 2

    After yesterday and today – I’m over KB swings – lol

  15. Strength:
    25 # 5 sets 3
    33#. 5 sets 2
    45# 5 sets 1
    WOD w/30#
    10,8,6,4,2 squat clean
    15, 12, 9, 6, 3 ring rows ( 15 were jumping PU)
    15, 12, 9, 6, 3. Parallel dips
    15:34

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