Wed, July 26th and Thurs, July 27th

25
Jul

Wed, July 26th and Thurs, July 27th

Heads up! We have just over one month left in our body composition change challenge! Stay focused! Contest ends on August 5th, so that will be the last day to get measured and weigh in!

Wednesday Oly

Tall Jerk
3×3
Split Jerk
3×3
Back Squat
3×3

Thursday CrossFit

Push Press
3 rep max

Then, 3 rounds for time:

75 double unders
50 air squats
25 kettlebell swings, 24/16 

Post time to Comments.

85 Responses

  1. Matt

    6am bromance with Baston

    Squat 3 x 3 @ 255

    Press 3rm @ 140, Mike Wask show me your ways

    FPP-style Chin-ups
    16-14-12-10-8

    Will do today’s conditioning later, you heard it here.

  2. BAston

    Some quality alone time with Matt, it was long overdue.

    Romanian DL’s (my new Wednesday thing): 5×5 @ 205# (10# jump from last week)

    Push Press: 3-3-3 (155-165-170)

    100 GHD’s with about 20-25 strict pull ups mixed in.

  3. BAston

    Some quality alone time with Matt, it was long overdue.

    Romanian DL’s (my new Wednesday thing): 5×5 @ 205# (10# jump from last week)

    Push Press: 3-3-3 (155-165-170)

    100 GHD’s with about 20-25 strict pull ups mixed in.

  4. johanna

    Tall Jerks:
    45(3)-55(3)-65(2)
    Split Jerks:
    65(3)-75(3)-85(3)-95(3)-105(3)
    Back squats:
    105(3)-125(3)-125(3)
    Pulled a muscle and called it quits. Womp womp.

  5. johanna

    Tall Jerks:
    45(3)-55(3)-65(2)
    Split Jerks:
    65(3)-75(3)-85(3)-95(3)-105(3)
    Back squats:
    105(3)-125(3)-125(3)
    Pulled a muscle and called it quits. Womp womp.

  6. Ron

    Warm Up Rolling Hills on TM for 600m
    Strength – 5 x 3 DL, 275, 295, 305, 305, 225 (8 reps as back tightened up)
    AMRAP 5 mins (had to run)
    5 HSPU, 5, V-ups, 5 tricep extensions
    Running home from work

  7. Ron

    Warm Up Rolling Hills on TM for 600m
    Strength – 5 x 3 DL, 275, 295, 305, 305, 225 (8 reps as back tightened up)
    AMRAP 5 mins (had to run)
    5 HSPU, 5, V-ups, 5 tricep extensions
    Running home from work

  8. ERIC S.

    BACK SQUAT
    10 – 8 – 6 – 4 – 2
    Rest as needed between sets. We will be building in percentages week after week inside this progression.
    Enter current/estimated 1RM Back Squat
    Submit
    10 Reps @ 71% of estimated 1RM Back Squat (275)
    8 Reps @ 76% of estimated 1RM Back Squat (295)
    6 Reps @ 81% of estimated 1RM Back Squat (310)
    4 Reps @ 86% of estimated 1RM Back Squat (330)
    2 Reps @ 91% of estimated 1RM Back Squat (350)

    “ALVERSTONE”
    Ascending Ladder for 7:00 –
    1 Power Clean, 30 Double-Unders
    2 Power Cleans, 30 Double-Unders
    3 Power Cleans, 30 Double-Unders
    4 Power Cleans, 30 Double-Unders
    5 Power Cleans, 30 Double-Unders
    Rx – 165/110
    Continue to add (1) power clean per round until the 7:00 time cap is reached.
    Post last completed round + partial repetitions to comments.
    For example, if an athlete cleared the 5 PC + 30 DU round and completed 6 Cleans + 10 DU at the 7:00 cap, that athlete’s score would be 5 + 16.

    8 rounds + 1 power clean RX

  9. ERIC S.

    BACK SQUAT
    10 – 8 – 6 – 4 – 2
    Rest as needed between sets. We will be building in percentages week after week inside this progression.
    Enter current/estimated 1RM Back Squat
    Submit
    10 Reps @ 71% of estimated 1RM Back Squat (275)
    8 Reps @ 76% of estimated 1RM Back Squat (295)
    6 Reps @ 81% of estimated 1RM Back Squat (310)
    4 Reps @ 86% of estimated 1RM Back Squat (330)
    2 Reps @ 91% of estimated 1RM Back Squat (350)

    “ALVERSTONE”
    Ascending Ladder for 7:00 –
    1 Power Clean, 30 Double-Unders
    2 Power Cleans, 30 Double-Unders
    3 Power Cleans, 30 Double-Unders
    4 Power Cleans, 30 Double-Unders
    5 Power Cleans, 30 Double-Unders
    Rx – 165/110
    Continue to add (1) power clean per round until the 7:00 time cap is reached.
    Post last completed round + partial repetitions to comments.
    For example, if an athlete cleared the 5 PC + 30 DU round and completed 6 Cleans + 10 DU at the 7:00 cap, that athlete’s score would be 5 + 16.

    8 rounds + 1 power clean RX

  10. JoJo

    BACK SQUAT
    10 – 8 – 6 – 4 – 2
    Rest as needed between sets. We will be building in percentages week after week inside this progression.
    Enter current/estimated 1RM Back Squat
    Submit

    10 Reps @ 71% of estimated 1RM Back Squat (137)
    8 Reps @ 76% of estimated 1RM Back Squat (147)
    6 Reps @ 81% of estimated 1RM Back Squat (157)
    4 Reps @ 86% of estimated 1RM Back Squat (167)
    2 Reps @ 91% of estimated 1RM Back Squat (177)

    “ALVERSTONE”
    Ascending Ladder for 7:00 –
    1 Power Clean, 30 Double-Unders
    2 Power Cleans, 30 Double-Unders
    3 Power Cleans, 30 Double-Unders
    4 Power Cleans, 30 Double-Unders
    5 Power Cleans, 30 Double-Unders
    Rx – 165/110

    6 rounds + 3 power clean RX (focused big time on form)

    Accessory work:
    Form/technique power clean 75-80lbs
    20 min EMOM 1 Hang Power Clean + 1 Hang squat clean on blocks

    Muscle work on high and low rings

  11. Liz

    Frontline
    800m run
    50 du
    50 sit ups
    40 du
    40 push ups
    30 du
    30 sdhp 65#
    20 du
    20 hpc 65
    800 m run
    19:38 rx

  12. Liz

    Frontline
    800m run
    50 du
    50 sit ups
    40 du
    40 push ups
    30 du
    30 sdhp 65#
    20 du
    20 hpc 65
    800 m run
    19:38 rx

  13. Darcy

    12RFT
    1 PC @85
    3 HSPU (2 abmats)
    1 PC
    6 Burps
    1 PC
    9 KB American swings @16kg
    27:26
    Thanks for joining me on this one @Ashley 😝

  14. 2 dollar ante:
    PAILS / RAILS Mobility

    FRONT SQUAT (tempo)
    3×5 #135

    WOD: AMLEIA

    15 min AMRAP:
    10 Kipping Pull-Ups
    10 Deadlifts, 185/115

    7 + 4 Rx (did reverse order)

    The post Amleia appeared first on Pocket WOD.

  15. BAston

    Evening swim @ AG with Jon

    200 yard warm up

    2 sets of 5 100’s on 1:45 (took about 5 minutes between each set). Consistently finished each 100 in 1:15-20.

    200 yard cool down

  16. BAston

    Evening swim @ AG with Jon

    200 yard warm up

    2 sets of 5 100’s on 1:45 (took about 5 minutes between each set). Consistently finished each 100 in 1:15-20.

    200 yard cool down

  17. D-Nice

    Tall Jerks @ 55#
    2 pause press to forehead and jerk + 1 tall jerk from the shoulders
    2×3 tall jerks
    The tall jerks were initially super intimidating, but were really helpful to help me dial in the press under the bar.

    3×3 Jerk @ 100#
    Getting my confidence back with the split jerk

    3×3 Back squat @ 140#

  18. D-Nice

    Tall Jerks @ 55#
    2 pause press to forehead and jerk + 1 tall jerk from the shoulders
    2×3 tall jerks
    The tall jerks were initially super intimidating, but were really helpful to help me dial in the press under the bar.

    3×3 Jerk @ 100#
    Getting my confidence back with the split jerk

    3×3 Back squat @ 140#

  19. Ashley Moduno

    OLY:
    Tall Jerk 3×3: 55-65-70
    Split Jerk 3×3: 105-115-125
    Back Squat 3×3: 145-165-185

    4RFT:
    21 wallballs
    400m run
    15 box jumps (20 inch)
    12 db snatches (35#)
    26:10 Oooooofta

    12RFT aka “Darcy tried to kill me”
    1 power clean (125#)
    3 HSPU (kipped- supposed to be strict)
    1 PC
    6 burpees
    1 PC
    9 KBs (35#)
    32:40
    Thanks for doing this one with me Darcy! You were basically Flash, girl!

  20. Ashley Moduno

    OLY:
    Tall Jerk 3×3: 55-65-70
    Split Jerk 3×3: 105-115-125
    Back Squat 3×3: 145-165-185

    4RFT:
    21 wallballs
    400m run
    15 box jumps (20 inch)
    12 db snatches (35#)
    26:10 Oooooofta

    12RFT aka “Darcy tried to kill me”
    1 power clean (125#)
    3 HSPU (kipped- supposed to be strict)
    1 PC
    6 burpees
    1 PC
    9 KBs (35#)
    32:40
    Thanks for doing this one with me Darcy! You were basically Flash, girl!

  21. Rekas

    Mixed with the afternoon crowd today at OG.
    Hey guys! 👋🏻

    Oly BS
    3×3 @ 175# (these felt solid)

    30 ring dips for time
    13:44

  22. Rekas

    Mixed with the afternoon crowd today at OG.
    Hey guys! 👋🏻

    Oly BS
    3×3 @ 175# (these felt solid)

    30 ring dips for time
    13:44

    1. Rekas

      Thursday CrossFit

      pp trips 85,100,115,125,130(2)pr (rushed the last one)

      Metcon
      14:57 rx
      dubs are getting better! (50/25,25/25/25,12/13,25/25)
      kb unbroken 1st and 3rd round (2nd round 16/9)

  23. Lina

    Wednesday didn’t go to the gym 🙁

    Thursday CrossFit

    Push Press
    3 rep max Lina: (33,43,53,63,73,78) Note :I should improve catching back.

    Then, 3 rounds for time:

    75 double unders
    50 air squats
    25 kettlebell swings, 24/16

    Lina : 12:01 (I didn’t do DU, instead I did singles)

  24. Alice

    Thursday CrossFit

    Push Press triples: 95-105-115(PR)

    Metcon: 9:53 rx
    2 rounds of dubs ub, then tripped up after 60 three times yolo
    kb swings ub

  25. Alice

    Thursday CrossFit

    Push Press triples: 95-105-115(PR)

    Metcon: 9:53 rx
    2 rounds of dubs ub, then tripped up after 60 three times yolo
    kb swings ub

  26. dquat

    a. 100c assbike ~ 6:18
    a1. shoulder mob
    b. build up to heavy 10rep ohs ~ 155
    c. (mainsite) Complete as much as possible in 12 minutes of:
    1 weighted muscle-up
    5 medicine-ball cleans
    2 weighted muscle-ups
    10 medicine-ball cleans
    3 weighted muscle-ups
    15 medicine-ball cleans
    4 weighted muscle-ups
    20 medicine-ball cleans

    Etc., adding one muscle-up and 5 med-ball cleans each round.

    Use a 20-lb. ball for both exercises.

    5+3mu

  27. dquat

    a. 100c assbike ~ 6:18
    a1. shoulder mob
    b. build up to heavy 10rep ohs ~ 155
    c. (mainsite) Complete as much as possible in 12 minutes of:
    1 weighted muscle-up
    5 medicine-ball cleans
    2 weighted muscle-ups
    10 medicine-ball cleans
    3 weighted muscle-ups
    15 medicine-ball cleans
    4 weighted muscle-ups
    20 medicine-ball cleans

    Etc., adding one muscle-up and 5 med-ball cleans each round.

    Use a 20-lb. ball for both exercises.

    5+3mu

  28. LaurenMargaret

    Wednesday OLY

    Tall Jerk 3×3 @55
    Split Jerk 3×3 @80
    Back Squat 3×3 @105

    Thursday CrossFit

    Push press 3 Rep Max @85
    70-75-80F-80-85-90F

    WOD: 3 Rounds
    75 DU
    50 Squats
    25 KB swings @16kg

    14:38 Rx

  29. LaurenMargaret

    Wednesday OLY

    Tall Jerk 3×3 @55
    Split Jerk 3×3 @80
    Back Squat 3×3 @105

    Thursday CrossFit

    Push press 3 Rep Max @85
    70-75-80F-80-85-90F

    WOD: 3 Rounds
    75 DU
    50 Squats
    25 KB swings @16kg

    14:38 Rx

  30. Liz

    Frontline
    20min emom
    Odds: 3-5 ring dips
    Evens: 15 L sit practice
    Averaged 4 dips
    Metcon
    21-15-9-15-21 kbs 16kg & v ups
    5:36 rx