Tuesday, October 9, 2012
2012 October 9
Front Squat, 3-3-3-3-3 reps, using 70-80% of your 1-rep max
then….
4 rounds for time:
10 dumbbell thrusters (45lb/25lb)
10 hang clean (135lb/95lb)
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CrossFit Integrity, Charleston, SC
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FS: 155
WOD: 7:44 115/25
Great WOD!!!
FS: 85-105-105-115-115 (worked up to a little more than 80% of my last 1 RM of 140, but I know it has definitely gone up a bit)
WOD: 7:51
Home WOD:
25 Squats
5 Pushups
20 Squats
10 Pushups
15 Squats
15 Pushups
10 Squats
20 Pushups
5 Squats
25 Pushups
Followed by
2 Cumulative minutes of Kamikazes
Front Squat – 105
WOD – 8:34 Rx
Front Squats: #135
WOD: 7:00 Rx
FS: 165…185
WOD – 9:29 25#/103#
FS at 85 with Chelsea
WOD: 9:20
15lb KB
first round 65# for hang cleans rest were at #55
Thanks for all the motivation everyone!!
Handstand work
DU work
FS: 85-90-95-100-105
Wod: 5:49, 26#kb/75#
Pullup work
Front squats: 225#
WOD: 7:19 Rx
Snatch work up to 145 otmem
185 x4, 225 x1
7:50rx
5 x 3 Front Squat @ 255#
WOD: 5:43 Rx
EMOTM for 20 mins:
30 seconds airdyne bike up to and maintain 80 RPM
rest 30 seconds
FS with Debbie @ 85#
Great job Lee!
WOD: 10:59? 95# hang clean, 15# dumbells
Some DU attempts
16# kb…
FS 105×3 PR
6:18. 16# KB and 65#.
4:43 Rx
Front Squat: #135
WOD: Rx 7:00
9:13Rx
FS 135-155-165-165-165
4:31Rx
7:20 15lbs and 55 lbs
FS
255-275-275-285-305
WOD
7:23 Rx
- Pretty sure I did an extra round.
FS #145
wod: 6:22
25#thrusters
95#cleans
FS: 225-225-225-195-215-225
7:22Rx
Front Squats: #125
WOD: 8:43?? @ 75# HC/Rx DB Thrusters
Fs- all at 125
Wod- 7:12 rx
10:07@ 75#, 15#
Pat, you definitely did an extra round….
Fs up to 275#
Wod -4:12 rx weight, but In the hustle of the workout I began two rounds with a power clean, all other reps were good.
Supplemental work
FS: 135-185-185-215-215-135
WOD: 12:43 Rx… got smoked by the thrusters.. overall not happy with the performance
4 sets of 10 dumbbell thrusters @35# with 1 minute rest between sets
FS: 95#
WOD: 6:46 15#/85#
WOD: 5:12 Rx
Front Squat up to 325#
5:18rx
65-75-85-85-85
7:30, 15 dumbbell, 80 lb