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A. Back Squats – 5 x 5 w/3 Min Rest
B. EMOM – 15 Mins
1st Min – 5 x Strict Pull-ups
2nd Min – 5 – 8 x DB Push Presses
3rd Min – 10 x Burpees
Performance – Sport
A. Back Squat Clusters – 3 x 2,2,2 w/10 Sec Rest
3 Min Rest
B. EMOM – 15 Mins
1st Min – 5 – 8 x Pull-ups (Scale to your level) (Sport – 3 – 5 x Muscle-ups)
2nd Min – 5 – 7 x STO (Build in weight)
3rd Min – 10 x BOB
-Post results under comments
A. 105, 115, 125 (lighter than I might normally go, but knee was a little sore this weekend and I have LWC meet on Saturday)
B. Done. Pull-ups w red+green band (actually felt good doing pull ups today I think because I have figured out acceptable hand protection – did 8 each round), STO @ 55 (PP), 60 (PP), 65 (PJ), 70 (PJ), 75 (SJ) 7 each round. Liked this workout. Right shoulder/neck is a little tweaky now – not quite pinchy, did not hurt during workout, but will need to work on it.
I did 14.3 today, so took it easy on squatting.
A. 3 x 10 @ 85#
B. 91 – I was very happy with this since it was a 10# PR. 🙂
A.) 225, 245, 255
B.) 3x MUs (did all five sets unbroken), strict press @ 75, 85, 95, 95, 95, BOBs
Great WOD today! Squats felt good and part B was great! However my picture on here looks like i just saw the most disgusting thing ever 🙂 That was the 185 dead lifts, my best ever 🙂 Pretty proud of that!
Emom 15 minutes
8 ring rows and 8-10 dips on box
7 Sto with 65
10-15 box step ups
Oh I forgot squats
175 185 and 195#
A. 85, 90, 95 kept it a little lighter as my back is still tight from Friday and wanted to make sure I kept good form.
B. 7, 7, 6, 6, 5 strict pull ups – first round with blue + small red, other rounds with blue + large red. 55-60-60-60-55 – tried to work on pushing my hips back in the re-dip (did push jerks).
STO @ 95lbs. … these just never seem to get easier
strict pull ups, chin ups, kipping. … did them all
A. 175/185-195 (kept it lighter due to recovering from 14.3)
B. 3 MU
7 STO & 85-95-105-115-125
A. 175-185-195 (missed on the last rep, because I was mentally out for a second (mike re-did 14.3 right next to me and I was sure he was going to injure himself). I wasn’t too happy with him!!
B. I REALLY liked this workout. 5 kipping pull ups (not strung together, but unassisted.. WHOO HOO!) ; STO-75-80-85-90-100, BOB.
Hoping for STO in 14.4 🙂
A. 185, 205, 205
B. Strict PU’s, [email protected]/100, BOB’s
A. Went light, as I could feel the stess on my already strained groin muscle – 95#-110#. Did sets of 10
STO started at 65#, ended at 85#
PU with red band
A. 145, 145, 155 or 165, 155 or 165, 165 or 175. I don’t know if the group I was working with had 10s or 15s.
B. Done. Used 3 green bands and 25# DBs. Everything started easy, but ended difficult.
A. 225-225-225 – better by the last one, still not getting down far enough though.
B. Done – 8x black banded pull-ups (green bands were all gone), 115-125-125-125-125 STOs.