Wednesday 170719
“KetlleBell Killed the CrossFit Star” by DB
For Time:
– 13 KBS 55/35 RX+ 70/55
– 1 Goblet Squat 55/35 RX+ 70/55
– 12 KBS
– 2 Goblet Squats
– 11 KBS
-3 Goblet Squats
-Continue pattern until 1 KBS and 13 Goblet Squats
Post time to responses.
Compare to April 14, 2016.
Prior Year:
Strength: 5×5 Back Squats @185
WOD Rx:
17:47
————————————–
Current Year:
Strength: Back Squat
7@245
5@260
4@275
4@275
3@285
WOD Rx:
14:43 (PR by 3:04)
Strength: Back Squat
7@220#
5@230#
4@235#
4@235#
3@245#
WOD Rx:
16:36
(goblet squats at the end were tough!)
Strength: Back Squat
7@285#
5@305#
4@315#
4@315#
3@325#
WOD Rx’d=12:21
BS
7@125
5@145
4@165
4@165
3@170
WOD rx’d 7:51
Strength from yesterday 5×3 HPC
115lbs
135lbs
155lbs
185lbs
195lbs
Wod rx=Through the 7’s at the 10min mark. Blah….
HPC 5 sets of 3
85, 95, 105, 115, 125
Wod w/25# kb
12:54
Last year w/20# kb
16:03 (3:09 improvement)
Strength:
7@225
5@245
5@245
4@265
4@265
Wod RX: 7:57
Squat
7@260-5@280-4@295-4@295-3@315(2), was suppose to be 305 and I’m bad at math.
WOD – 7:10*
*Breck probably no repped a squat or two and a swing or two, but I counted them.
Wod:
12:56 of pain
Rounds unbroken but lots of rest between them
Back squat
7 @ 252#
5 @ 268#
4 @ 285#
4 @ 285#
3 @ 292#
Strength
255-265-275-295-315 (i think)
WOD Rx:
8:12
Back squat
7 @ 252#
5 @ 268#
4 @ 285#
4 @ 285#
3@ 292#
Wod rxd
9:48
Back squat up to 80# (4 reps)
WOD:
w/25#KB
17:14
Back squats
7@125
5@145
Missed other sets had to take a phone call
WOD rx’d
8:40
Major LBS had to keep setting it down towards end
7@160
5@170
4@180
4@180
4@185
WOD RX 14:04
**killed my Lower back**
Back squats
7@315
5@325
4@345
4@345
2@355 (failed third rep)
Legs aren’t having it today on squats
Wod as RX’D
7:40
Tomorrows strength – Bench
Up to 165# (close grip)
—
Wod. Rx’d.
11:09
Back squat: 7@235; 5@250; 4@275; 4@275; 4@305
*
WOD rx (+)- 70#: 16:02
BS
7@260
5@275
4@290
4@290
2@305
Wod@96#
Through 6 kbs at 18 min
Back squat:
315-365-365-385-400
WOD RX
6:58
Deadlifts in garage
10×3 @ 75%
215# for all
Deadlifts in garage 10×3 at 305lbs
Wod rx
12:14
Took a short break after each rd
Actually done on 7-20-17
Back Squats
7@275#
5@300#
4@325#
4@325#
3@350#(tried for 4)
WOD
With 96# Kettlebell
At 18 minute cap I was getting ready to start the 3/11 rep scheme. Went ahead and finished.
Time: 23:33
Brutal. Just brutal.
Took 1.5 weeks vacation, 1st workout back.
Took it easy on back squat #185 increasing 10# each round.
MRx : 45 lb KB.
Time: 19 something. Almost died.
Glad to be back though!
11:22 rx