Jess
Captain Metropolis
3 rounds of:
10 Power Cleans
10 Front Squats
10 Push Jerks
50 Double Unders
Rx @ 135/95
Post Times to Comments.
Box Brief
Happy Monday! New week! Let’s do this!
Paleo Power Meals is now offering meal delivery service to TILT. We're also going to stock our fridge with a few Grab-N-Go meals for you to try.
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