Wednesday, June 27, 2012
2012 June 26
Back Squat, 3-3-3-3-3-3-3 reps
-perform all sets betwen 75-85% of your 1-rep max
then….
3 rounds for time:
21 kettlebell swings (53lb/35lb)
42 double-unders
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CrossFit Integrity, Charleston, SC
21 Responses
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5:39 Rx
BS: 4 @ 185 . . . 3 @ 205#, 2 sets of ring rows (6 & 8).
WOD: 10:02 – 53#KB and singles.
5:11 rx 70# KB
Always nice to have you and the wife mikey!
245-245-245-245-245-295-294
4:08Rx
5:20 Rx – shoulders just weren’t havin’ it today…
185 225 5×245
5:28rx
Worst freaking first rd of du’s!..ev thing else unbroken
65 —–>120 (PR!)
10:25 Rx. First time Rx’ing DUs and it was ugly.
Up to 113
9:06 singles
Up to 95#
10:12Rx!!!!!!!!! I’ve been wanted to rx kb swings forever!
Did every other jump du.
Oly class snatch work- 30#
Thanks for your patience and coaching BK and JM.
Active rest day
Swim for 40 mins
Planks and recon pushups
Stretch
5:08 Rx
Back Squats @ 135#
WOD: 9:32, 35# KB, Singles
Oly Class: Snatch work – 65#
back squats: 225 225 225 245 245 245 245
WOD: 10:36rx
oly class
snatch work @95#
5:48(ish) Rx
Really liked this WOD
4:15 Rx
Oly Class
Oly class
Wod 4:57rx
4:10 Rx
Then…..OLY
BS with Elaine: 65 —–>120 (PR!)
9:02, singles
Back Squats: 135, 155, 165, 175, 185, 185, 195
WOD: 11:15 Doubles for the 1st round and then got frustrated and did singles.
OLY Class
Snatch work @ 65# and 75#
BS:95-115-135-4(155)
wod:5:05 Rx
On Saturday 6/30:
BS: 7 rds @ 185
WOD: 14:13 @ 35#/singles.