Wednesday, August 18, 2010
2010 August 17
For those taking the noon class today, the shirts will be available for you before the class and will be there at 11:37am. Come early if you want a shirt.
Our 6:00pm Olympic Lifting class each Wednesday is designed to provide in-depth instruction on the various squats, presses, and olympic lifts. Light weight is used throughout the class for you to learn and fine tune the basics of these movements. This class is for everyone and is HIGHLY recommended.
Today’s class will cover the Snatch.
Shoulder Press, 5-4-4-3 reps
then…
3 rounds for time:
7 shoulder-to-overhead (using 95% of today’s 3-rep shoulder press max)
11 ring dips
Core Development:
40 GHD situps
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CrossFit Integrity, Charleston, SC
19 Responses
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what’s the wod?
Is there anyway you could save a Medium shirt or two for a lowly sailor like myself?
45-55-60-65(1)-60
2:54/58# bb
I sucked this morning
Unless tomorrow focuses on core or lower body, I need to give my shoulders a rest.
Save a t-shirt for me!
CrossFit Integrity, Charleston, SC
115-135-145-150(x2)
4:43 @ 135#
45-55-65(PR)-75-(PR)-85(1) PR!
3:13 70# PB
45-50-55-60
3:40 55# bb
Good job Amy and Vanny!
115-135-155(1)-145(2)
3:49 Rx @ 135#
CrossFit Integrity, Charleston, SC
Squat Cleans
7-5-3-5-7
135-185-205-185-135
Shoulder Press
135-145×2-135-135
Didnt do the WOD. Have my Air Force PT test tomorrow morning so had to save myself a little.
CrossFit Integrity, Charleston, SC
High Bar Back Squat
6-5-4-3-2-1-1
95-115-135-155-175-195-210(PR by 25)
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Oly Class
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Shoulder press
95-115-125(x1)-125(x2)
2:59 110# Rx
135-145-140(opps, was supposed to be 150)-155(0)
5:34 @ 155
65-70-75-85
5:00 85#, Rx first round, then toe ring dips
50 GHDs
65-75-80F(1)-75
5:18 Rx
50 GHDs
115-130-145-155(x2 F)
5:53 @ 140 Rx
Front Squat, 5-5-3-3-1-1 reps
225-225-275-295-315-325F
Shoulder Press, 5-4-4-3 reps
135-145-155(Fx2)-155(Fx2)
2:56 Rx+, using 155lbs
CrossFit Integrity, Charleston, SC
Shoulder Press 5-4-4-3
95-115-135(F)-125-135(F)
3:01 Rx @ 120#
40 GHD
3 X 5 GH Raises and ab-workout
65-70-75-80
6:18 @ 75# 1st round Rx; 2nd and 3rd rd red band ring dips
Great job Tara M. and Amy! Congrats Amy on Rx-ing one round of ring dips!
Vanny, you too! We can’t all be ring dip queens like Lynn, but dammit we can work on it! Tara, great work on your shoulder press too!
baby weights 38 failed 53 & 43
5 something & 100 abmats
95-115-125-135x2F
7:05Rx @ 135lbs used PP and PJ to get from shouldder to overhead…ring dips on the spaced out rings are intense!
CrossFit Integrity, Charleston SC