Wall walks + c2b pull-ups + deadlifts = brutal combo
Strength
1) Back Squat: 1X8 @ 65%, 1X6 @ 75%, 1X4 @ 85%, 1X4 @ 90% – rest 2-3 min. between each set.
Conditioning
Every 30 seconds for 10 minutes:
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 185/115#
Notes: The Rx weight is 185/115# (you must perform all 20 reps with this weight). If you cannot finish the work with this weight try to use the heaviest possible for the entire piece. Your score is the weight that is on the bar when you finish. If you remove weight you MAY NOT add it back on.
Post results to comments.
Strength – 175 1RM
1) Back Squat: 1×6 @ 65% (115), 1X6 @ 75% (130), 1X6 (150) @ 85%, 1X6 @ 90%(160) – rest 2-3 min. between each set.
Conditioning
Every 30 seconds for 10 minutes:
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 185/115# (95)
Welocme Wilson! Great work this morning – it will seem more familiar soon.
Welcome to CFC!!! Great job!
Strength
1) Back Squat: 1X8 @ 65%(65), 1X6 @ 75%(75), 1X4 @ 85%(80), 1X4 @ 90%(80) – rest 2-3 min. between each set.
Conditioning
Every 30 seconds for 10 minutes:
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 185/
47lbs
Great job Jessica!
Strength
1) Back Squat: 1X8 @ 65%, 1X6 @ 75%, 1X4 @ 85%, 1X4 @ 90% – rest 2-3 min. between each set.
Conditioning
Every 30 seconds for 10 minutes:
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 185/115#
back squat 85/105/115/125
clean 55
How’s the foot? Miss seeing you
Getting better. How have you been? I met your husband last week. I hope “barbara” wasn’t his first introduction to crossfit. I loved that wod even though I was SAS.
you had a great day today – congrats on moving forward with your cleans!
Great job on your back squat Mara!
Strength
1) Back Squat: 1X8 @ 65%, 1X6 @ 75%, 1X4 @ 85%, 1X4 @ 90% – rest 2-3 min. between each set.
175#, 200#, 225# & 240#
Conditioning
Every 30 seconds for 10 minutes:
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 185#
I used 135# but I think I could have done at least 10 more pounds.
Conditioning
Every 30 seconds for 10 minutes:
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 185/115#
Did 75#
awesome job Diana!
Getting stronger everyday! Way to go!!
1) Back Squat: 1X8 @ 65%, 1X6 @ 75%, 1X4 @ 85%, 1X4 @ 90% – rest 2-3 min. between each set.
104#/120#/136#/144#
Conditioning
Every 30 seconds for 10 minutes:
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 185/115#
85# Thanks Karen for pushing me to do the 85#! Loved the push jerk
Excellent.
you are welcome! keep working on that front rack flexibility so you can get those elbows around faster.
Back Squat:
8×130#, 6×150#, 4×165#, 4×170#
This was tough today.
Conditioning:
1 Power Clean, 1 Hang Clean, 1 Push Jerk every 30sec for 10min.
95#
This was a lot of fun!
i loved at about halfway through when you yelled out “this is FUN!”
95#!! Awesome job!
1) Back Squat: 1×6 @ 65% (100), 1X6 @ 75% (115), 1X6 (125) @ 85%, 1X6 @ 90%(130) – rest 2-3 min. between each set.
Conditioning
Every 30 seconds for 10 minutes:
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 185/115# (65)
Had to stay at #65 because of shoulders.
Good day to concentrate on form.
Strength
1) Back Squat: 1X8 @ 65%, 1X6 @ 75%, 1X4 @ 85%, 1X4 @ 90% – rest 2-3 min. between each set.
135#, 155#, 175#, 185#
Low bar squats SUCK!
Conditioning
Every 30 seconds for 10 minutes:
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 185/115#
#105
I needed a light day because of some really bad sleep last night. 105# was a nice refreshing workout.
Notes: The Rx weight is 185/115# (you must perform all 20 reps with this weight). If you cannot finish the work with this weight try to use the heaviest possible for the entire piece. Your score is the weight that is on the bar when you finish. If you remove weight you MAY NOT add it back on.
Post results to comments.
1) Back Squat: 1×6 @ 65%,1X6 @ 75% ,1X6 @ 85%, 1X6 @ 90% – rest 2-3 min. between each set. 90% was 110#
Conditioning
Every 30 seconds for 10 minutes:
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 185/115# (55#)
Trying to work on form and not squatting too much. Ughh – I think I’ll get it eventually
yes you will. seriously, one day it will click and you will have that “deer in the headlight look” that says – did that weight just fly up and pop me in the chin?!
Strength
1) Back Squat: 1X8 @ 65%, 1X6 @ 75%, 1X4 @ 85%, 1X4 @ 90% – rest 2-3 min. between each set.
Conditioning
45/55/65/75
Every 30 seconds for 10 minutes:
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 185/115#
Notes: The Rx weight is 185/115# (you must perform all 20 reps with this weight). If you cannot finish the work with this weight try to use the heaviest possible for the entire piece. Your score is the weight that is on the bar when you finish. If you remove weight you MAY NOT add it back on.
47#. I went up 10# today!
GO Paige!! So glad you are doing CrossFit!! Just wish I could workout with you! Maybe during the summer when I’m off!
Yay!!! Go Paige.
Nice job Paige!
Okay so I couldn’t do the workout today b/c of shoulder issues. After doing those AWESOME stone throws my shoulder was feeling it.
10 min AMRAP
10 sit ups
15 box jumps 20″
20 squats
Rds: 4+ box jumps and 1/2 of a squat! Did have a hard time with this one after doing “Emry” on Monday and then last nights WOD. Legs felt like concrete! Thank you Sharon for pushing me!!
Good to see Rob and Adam at the 3:15!! Welcome back Rob! And of course Michelle who never blogs!
Awesome job sister! Come see me at the 8:15 in the summer!!
Strength
1) Back Squat: 1X8 @ 65%, 1X6 @ 75%, 1X4 @ 85%, 1X4 @ 90% – rest 2-3 min. between each set.
Conditioning
Every 30 seconds for 10 minutes:
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 185/115#
Notes: The Rx weight is 185/115# (you must perform all 20 reps with this weight). If you cannot finish the work with this weight try to use the heaviest possible for the entire piece. Your score is the weight that is on the bar when you finish. If you remove weight you MAY NOT add it back on.
back squat – i think we started at 85#,and ended at 97# for last round? thanks robin for being my partner, i think i get it now! Thanks Sharon also.
WOD- 75#
Nice progress, Molly!
Great effort today Molly. Its pretty awesome to see how far you’ve come with your O-Lifts!
Missed the WOD today. Did 50 UB Air Squats prepping for Level Testing.
Your account is good to go now Matt
Thanks!
Strength
1) Back Squat: 1X8 @ 65%, 1X6 @ 75%, 1X4 @ 85%, 1X4 @ 90% – rest 2-3 min. between each set.
Conditioning
Every 30 seconds for 10 minutes:
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 185/115#
strength:72# 85# 95# 100#
conditioning: started w/55#… I guess I wasn’t paying attention during the instruction cuz I was itching to add weight and was running out of the 15 seconds to swap! Thanks Jim for the look out on round 3 (that was Awesome!)grabbed two 2 1/2 lbs, got it on there…finished rds. 3-10 @ 60#. I think i should have started at a much heavier weight.However, Emry is still kickin’ my A$$!
1) Snatch: 3X1 @ 80% – 60#
2) Clean & Jerk: 3X1 @ 80% – 85#
3) Snatch Pull: 3X2 @ 90% – 85#
Conditioning (pain threshold training)
5 rounds for total time of:
Row 250m
10 Squat Clean to Thrusters 95/65#
15 Burpees
-Rest 3 minutes.
Notes: This entire WOD should be performed with a 20/10# vest.
1. 4:15
2. 4:43
3. 4:90
4. 5:70
5. 5:18
Total time 36:36- 12min rest= 24:36 rx
1a) 3XME Bench Press @ 70% – 55# 10 reps each round
1b) 3X10 Reverse Hypers – heavy, DND- not really sure what these are…
Very impressed, Jess! You did awesome tonight! I can show you a reverse hyper next time you’re in.
Way to go Tonka! Awesome job Jess.:)
Great work Jess! Keep on truckin’!
Thanks guys:) yeah, I think I saw Justin doing them, but it looked kind of weird and I didn’t want to do them wrong…and I was tired… ha!
Strength
1) Back Squat: 1X8 @ 65%, 1X6 @ 75%, 1X4 @ 85%, 1X4 @ 90% – rest 2-3 min. between each set.
Worked off of 185lb for the squats.
2)Conditioning
Every 30 seconds for 10 minutes:
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 185/115#
I used 105# and completed all reps w/out dropping weight. The form felt good and I think I should have gone up another 10-15#.