Monday Monster Mash from Pat Sherwood and CrossFit Linchpin.
Vivendi Lab. Week 20. Monday.
5 Rounds for Time
2 Rope Climbs 15′
6 Power Clean 185/125
12 Ring Dips
Rest 10 Min
3 Rounds for Time
400 M Run
20 Power Snatch 95/65
Rest 10 Min
2 Rounds for Time
20 Deadlifts 155/105
20 Calorie Row
15 Front Squats 155/105
15 Shoulder to Overhead 155/105
Vivendi Lab. Week 19. Sunday.
30 Min AMRAP
3 Back Squat (Heavy)
6 Defecit HSPU (Deep)
9 Burpee Box Jump Over 30/24
Honestly I read this and thought, “that’s it? Seems real simple” after doing it, laying on the floor I thought ” holly shit ” simplicity can be a beautiful thing and is truly under appreciated
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My good friend Brooke Sawyers.
Vivendi Lab. Week 19. Saturday.
12 Min EMOM
1 Push Press
1 Push Jerk
1 Split Jerk
(All the same minute. Go heavy)
Isa-Grace
30 Snatch (any kind) 135/95
30 Clean and Jerk 135/95
My time was 4:41
I absolutely loved this work out!
The 1st part was a good warm up to get right into the Isa Grace
15.3 is here!!
Hope your muscle ups are ready!!!!
Vivendi Lab. Week 19. Friday.
AMRAP 14 Min
7 Muscle Ups
50 Wall Balls 20/14 10’/9′
100 Double Unders
Check games.crossfit.com for movement standards and scaling!!
So….I had a different workout programmed…but today’s CrossFit.com workout looked SO GREAT….so I couldn’t make you wait for it.
Vivendi Lab. Week 19. Wednesday.
With a running clock, every minute perform 1 lift and add 10 pounds.
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Start with an empty barbell and snatch for as long as possible.
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Once you cannot snatch the weight, clean for as long as possible.
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Once you cannot clean the weight, deadlift for as long as possible.
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Awesome workout… For me at least. First off no lifters tied my pr for snatch 175 and clean 205 then I prd my dead by 10# at 375. Time 33:22
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This is awesome! Nice job!
Vivendi Lab. Week 19. Tuesday.
Molly’s rowing workout from Coach Chris.
Row 20 Min
During this time find a moderate pace and add in 8x 50 second surges while you are going.
Rest 1 Min
Row 16 Min
8 x 40 second surges mixed in
Rest 1 Min
Row 12 Min
8 x 30 sec surges mixed in
Rest 1 Min
8 Min Row
8 x 20 Sec Surges Mixed in
1 Min Rest
4 Min Row
8 x 10 Sec Surges mixed in.
The main pace is NOT a recovery pace…but still a pretty good pace. Surges are HARD.
Let 15.2 go…..hit this Mash to keep your mind off of the leaderboard.
Vivendi Lab. Week 19. Monday.
Clock is running throughout:
At 0:00
3 Rounds for Time:
12 Thrusters 135/95
6 Ring Muscle Ups
At 15:00
3 Rounds for Time:
12 Burpee Box Jumps 24/20
6 Squat Cleans 205/145
At 30:00
3 Rounds for Time:
12 Overhead Squats 155/105
6 Bar Muscle Ups
Notes:
Scale in a way for the weight and reps/movements in order to get at least 3 minutes of rest between workouts.
Vivendi Lab. Week 18. Sunday.
12 Min EMOM
1 Full Snatch
Rest 10 -15 and warm up next lift
12 Min EMOM
1 Full Clean and Jerk
Start at roughly 70-75% and go up every 3 min if you are hitting the lifts.
Sorry about the not actual posting on the site of 15.2. Travel and faulty hotel internet were a problem…good thing you all knew how to find it and I am sure have already gotten after it.
Here is some more fun for your weekend.
Vivendi Lab. Week 18. Saturday.
From CrossFit Linchpin:
5 Rounds
20 Wall Balls 20/14
10 Hang Power Cleans 155/105
Rest as needed
7 Rounds
30 Seconds HSPU
30 Seconds Rest
30 Seconds GHD Sit Ups
30 Seconds Rest
Who’s ready for 15.2?!
Any guesses as to what it might be?!
Make sure to get to games.crossfit.com at 5 PM Pacific to see the announcement!
Vivendi Lab. Week 18. Thursday.
Rest or Make Up.
Well I got the movements right lol
Miranda I just want to thank you again for all of the great programming. I have been following Vivendi and NCLab since June of 2014. After doing 15.2 today I felt the need to share my success story. Last year was my first Open, on 14.2 I only got 62 reps after training at my local Box for about 6 months, now after following your programming I just scored a 116 on 15.2 the progress I have made in the last year is unbelievable and while I still have a lot of work to do all my progress is thanks to Vivendi and NCLab.
Reply So great!!
Congrats!
Dewey
19:10, 18:48, 19:03. Scaled cleans to 165. Last workout scales to 135. Still sore from yesterdays half hour adventure
Chris H
5 Rds 15:22 Rx. I probably could of went faster, I didn’t know how grip would so I paced first 2 rds but I speeded up after that.
3 Rds 10:22 Rx.
I only did first two workouts. I did 15.3 yesterday and a back squats and deficit hspu’s after. So my shoulders are still feeling it.
Nate
This was a really good one. The first workout really messed with my grip on the last couple rope climbs. Then the run & snatches were just what I needed coming off a couple days of rest. Used the last workout as a steady finisher.