Monday 170717

Posted by | July 16, 2017 | WODs | 24 Comments


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  • RX’d

    Level II

    Level I

    A.
    Deadlift
    Set 1 – 3 reps
    Set 2 – 2 reps
    Set 3 – 1 rep
    Set 4 – 3 reps
    Set 5 – 2 reps
    Set 6 – 1 rep
    Rest 3-4 minutes between sets

    B.
    Every minute, on the minute, for 10 minutes:
    3 Deadlifts @ 80-85% of today’s heavy single
    6 Burpees Over the Barbell

    A.
    Deadlift
    Set 1 – 3 reps
    Set 2 – 2 reps
    Set 3 – 1 rep
    Set 4 – 3 reps
    Set 5 – 2 reps
    Set 6 – 1 rep
    Rest 3-4 minutes between sets

    B.
    Every minute, on the minute, for 10 minutes:
    3 Deadlifts @ 80-85% of today’s heavy single
    6 Burpees Over the Barbell

    A.
    Deadlift
    Set 1 – 3 reps
    Set 2 – 2 reps
    Set 3 – 1 rep
    Set 4 – 3 reps
    Set 5 – 2 reps
    Set 6 – 1 rep
    Rest 3-4 minutes between sets

    B.
    Every minute, on the minute, for 10 minutes:
    3 Deadlifts @ 80-85% of today’s heavy single
    6 Burpees Over the Barbell

    Coach’s Note: Take 20 minutes today to work up to a heavy single. Once you complete first ‘wave,’ try to match your 4th set (3 reps) with the number you used for your 2nd set (2 reps).

    24 Comments

    • Travis says:

      Deadlifts – 315, 345, 375, 345, 375, 405
      EMOTM – 315 w/ BFBs

    • Mark M says:

      Deadlifts: 225-275-315-275-225-225 (post yesterday’s workout…felt pretty crappy doing deads)
      EMOTM: 185 deadlift BFBs

    • Mark M says:

      (even with perfect form)

    • John B says:

      A: 225-275-295 // 275-295-305
      B: 245 Rx w/ BFBs, each round b/w 30-35 sec

      Good small 0530 but still a Monday in the doldrums of summer….

    • Andrew says:

      A. Worked up to 345
      B. 245, which Mikey correctly pointed out is not 80% of part A weight. I apologize to the crossfit gods and will sacrifice a grass fed, free range lamb in repentance.

      Grip still shot from farmers carry on Saturday.

    • Simon says:

      A: Worked up to 315
      B: 225 – Still tired from reading about yesterday’s workout.

    • Greg M says:

      A. Worked up to 335, a new 1RM
      B. 265

      I think I saw Brett just finishing yesterday’s workout as I was pulling in this morning.

    • Tony says:

      Part A.
      425, 455, 510 (PR), 455, 465, 525 (fail. Got about an inch off the ground)

      Part B.
      First 2 mins at 405 then dropped to 365 for the rest.

      No belt or headband (regretting not wearing the headband). Wristbands though.

      Mark – no bull shoes Metcon version for both A and B. Maybe if I had oly on 525 could have gotten 2 inches off the ground.

      Should have gone for more on first heavy set of 1 but still recovering from doing absolutely nothing yesterday.

      Woke up at 6 on my own. Thought about 630. Didn’t happen.

    • Shane says:

      A-455
      B-365 RX BFB

      Tony-Nice PR!!! In my defense, yesterday’s WOD had 50 DLs @ 225. A PR attempt would have been bad news after that volume.

      BostonMike smoked Nacho in today’s WOD btw.

      There are rumors Brett just finished the second 800 meter run.

    • Shane says:

      Tony-Notes for part B said 80-85% of today’s single. 365 is 71.5% of 510. I hate to be a stickler but you did not complete RX today.

      Mark-Notes for part B said 80-85% of today’s single. 185 is 58.7% of 315. You are 26.3% away from RX. I hate to be a stickler but you did NOT complete RX today.

    • LJ says:

      Nice work Greg M!

    • LJ says:

      Awesome PR Tony!

    • Tony says:

      Thanks man. Doing a lot of volume at 225 yesterday is valid for not going for today. I wish I had gone for 515 on first attempt since I was rested.

    • Tony says:

      Yeah but doing 30 reps at 408 was too much. I did 25 reps the other day at 405 doing 5×5 without already doing 12 heavy reps.

      I don’t wanna take any chances. I hurt my back pretty bad on DLs a while back (circa 2009) at 405 (I was wearing pendalays mark). Mainly got cocky cause it felt light and started moving it like 225. Maybe if it wasn’t an EMOM but still I learned my lesson and 30 at 405 is too much for me after part A.

    • Tony says:

      Thanks man have a cookie from pie life in my honor. I wish that place was in walking distance to where I live.

    • Brett says:

      Now just to knock out those snatches… 1 down.. 49 to go.

    • Tony says:

      Mark just won’t take the bait on the shoes. He is implementing the first rule his parent thought him about being picked on and just ignoring my shoe comments.

      Where is Pat? Did he come in hung over?

    • Greg M says:

      Thanks LJ. It has felt good to see the lifting increase. I credit the new programming. I have seen gains since we started it. Of course, I also credit our fantastic coaching.

    • Brad W. says:

      THAT’S MY BOY! Brett, slow and steady, like a bull.

      Nacho, thank you for the America wear, it goes nicely with my freedom. Good looking out with the XXXL.

      Nice work Greg M.

      I hope the 0930 is ready to have me back. I am 100% committed to relatively good workouts from now on.

    • John S. says:

      Another article about our buddy Roger and his dedicated Marines and soldiers in Helmand – link in name.

    • Mark M says:

      I don’t ignore…I plot.

    • Mark M says:

      (with perfect posture in my chair – crushing it at posture right now)

    • Mark M says:

      Nobody has better posture than me right now.

    • Paul says:

      315-335-365-385-405

      Metcon @ 315