Thursday, December 3rd
2009 December 2
AMRAP in 20 minutes of:
8 deadlift (135lb/95lb)
6 hang clean (135lb/95lb)
4 front squat (135lb/95lb)
Scale loads accordingly. Post number of rounds to comments.
Crossfit Integrity, Charleston, SC
15 Responses
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Evaline 17 rounds w/75lbs…..OMG my body is spent….tough week!
Norm 11 rounds w/65lbs
Thanks Alana for working on our form and pushing us when we needed it!
Crossfit Integrity Charleston, SC
INTERESTED?
Several people have approached me the past week asking questions about strength, slow lifting, and Olympic lifting. It seems there is an enormous wanted by our athletes to gain strength and learn technical lifts. I want to know if any one is interested in a one hour/once a week class, which I would teach, concentrating specifically on slow lifts & Olympic lifts. If you are interested and serious, leave a comment.
Nigel,
You can add me to your list.
Personal WOD today, ice injured back from yesterday.
9 rounds #53…Nigel stayed on my ass good! Thanks Nigel for the extra push and drive you gave me and for also working with me on proper form! I am feeling it where I am supposed to (legs) and not my back. Ouch what a difference! P.S. Tonight was the closest I ever came to throwing up and passing out…whooo wheeee did it kick my ass!
Nigel. If the schedule works I am in.
8 rounds and 8 DL’s at 63#’s. Tough one today for me! Nigel, I am in! Brian, thanks for all the information tonight! It was great to hang out and learn!
6 rounds plus 2 hang cleans Rx
A couple of hang cleans were turned into power cleans due to being spent! Thanks for the push Brian and Nigel. Great PR Brian! I’d love some instruction on lifting Nigel
Crossfit Integrity, Charleston SC
11 Rounds + 8 Deadlifts + 1 Hang Clean
Crossfit Integrity, Charleston SC
Nigel,
What if you are interested but not serious?
6rds +6 HC Rx – my arms were so twitchy after the WOD that I couldn’t write my stats in my logbook. OUCH. Thanks for the push Alana and Coach Brian.
Great work everyone!! This was a fun WOD!
16 rounds + 2 hang cleans… Rx
Crossfit Integrity, Charleston, SC
10 rounds, 8 deadlifts Rx
Nigel—I am in—sounds awesome!!
8 rounds and 8 deadlifts
Rx
my hands are a wreck!!
9 rounds and 8 deadlifts 95lbs
Nigel, I am interested in learning olympic lifts.