Steve great to be in with you guys and one thing I learned going to a variation of classes, no matter which one you go to everyone is fired up and is a great support system!
1 rep max squat clean: 125#
Practiced landing in a squat rather than going as heavy as possible, first time I was able to hit 125# and land in a squat.
Then, for time:
10 hang squat cleans
20 DUs
8 hsc
40 DUs
6 hsc
60 DUs
4 hsc
80 DUs
2 hsc
100 DUs
60 sit ups
Female rx 105#
11:24 @ 85#
Captain Metropolis
11:39 @ 70# + 100 SU
Yes, new week, fresh start!
*5:15 was 🔥
Nice work holding on on that last round!
Thanks brother for the push!
Good having you with us G-baby!
Steve great to be in with you guys and one thing I learned going to a variation of classes, no matter which one you go to everyone is fired up and is a great support system!
Captain metropolis
8:10 115/100SU
CM: 7:28 @115# and Rx DUs
Snuck into TILT II this morning…don’t worry Max, size doesn’t matter.
Captain Metropolis – 8:58 @ 95#/100 SU
Murph Accessory work:
4 rounds:
1-2-3-4 Pull Ups
2-4-6-8 Push Ups
3-6-9-12 Air Squats
8:15
#50, 1min DU attempts
Strung 3 DU’s together!!
WOot, Woot!! Yea double unders!!
Captain Metropolis: 9:23 @ 95# / 2x SU
Murph training (with Keyes and Lane)
ROMWOD
Captain Metropolis
11:12
55# PC/FS/PP
100 SU
Best way to start the week!
Cleans looking STRONG Mark! Keep it up!
CM
8:16 55# 25 DU
STrung 22 DU in round 1 (du PR)
Headed to Vegas for work – see y’all Saturday!
Have a great trip Pam! Stop by CrossFit Max Effort if you can! Supposed to be an awesome gym!
Thx Max! I signed up for their 7am class tomorrow!!
Captain Metropolis: 8:28 @75# (DL,Hang Clean, Front Squat and 100 SU)
6:17
35# power cleans, 55# KB goblet squat, push-ups, 15 cal bike
First power cleans since January!
Fast! Powe cleans say welcome back.
CM: 9:59 30″ box jumps for jerks, rest Rx
Captain Metropolis: 11:02 (115#)
Captain Metropolis: 9:22Rx
9:51 @ 105#
Captain Metropolis
10:00
55# bar, DUA’s 1:00m
Metered my pace, focused on form –
Accessory Work:
Shoulder Opener 5# ea side
CrossOver Symmetry 7/10
Isometrics (foot)
Mobility
Captain Metropolis: 7:41 RX
8:28 @55#
Subbed box jumps for push jerks
1 min DUA per round
Captain Metropolis – 6:02 rx
Captain Metropolis
8:16
55#
100SU
11:04
#75 and single unders
8:00
70#
:45 dUA
At Crossfit Minneapolis again
1 rep max squat clean: 125#
Practiced landing in a squat rather than going as heavy as possible, first time I was able to hit 125# and land in a squat.
Then, for time:
10 hang squat cleans
20 DUs
8 hsc
40 DUs
6 hsc
60 DUs
4 hsc
80 DUs
2 hsc
100 DUs
60 sit ups
Female rx 105#
11:24 @ 85#
Captain Metropolis: 9:17 Rx
Captain Metropolis: 10:55 #85 (SU)
Captain Metropolis
10:32 @ 105#, 100SU
Captain Metropolis
11:15 @ 85# + 100 SU
CM:
9:23
60#
25 Ab mat su (each round)
9:29 @ 115
7:48 @70 with half DUs…
My DUs have gone to a place far, far away 😑
9:51 @ 85#/25 DUs
Finally getting those double unders down 🖖🏻
9:44 @ 95#…20d/u’s
10:42 – 95#
CM 9:44 @115
CM: 9:18 @45# 1/2 DU
PR front squat 10#
PR push jerk 10#
PR DU linked 12 together
Feeling super stoked after the workout 😬
On a side note, 2 months until #shamanda is official 👫
10:06 RX
CM- 7:50rx
9:40 RX
Captain Metropolis – 10:35 @ 105#
Purposely broke up the DUs. Need to just get straight through them.
Capt metropolis: 10:04 115# and subbed 25 du’s
Then power snatch: 95/4; 100/4; 107.5/4; (115/3)3
Backsquat: 225/5; 242/1; 225/5; 248/1; 225/5; 254/1
So gassed couldn’t bring myself to do squat snatches so subbed with the power snatch
8:57 @ 95
Today everything felt heavy!
still keeping things light; can’t try DUs yet
Captain Metropolis – 9:25 @ 50#, 100 SU