February 5, 2018

Monday 180205

6min AMRAP:
-6 Squat Cleans 115/75 RX+ 155/105 MRX 95/65
-3 Muscle-ups (ring/bar) or 6 C2B Pull-Ups
REST 2min/add weight
3min AMRAP:
-3 Hang Squat Cleans 155/105 RX+ 185/125 MRX 115/75
-2 Muscle-ups (ring/bar) or 4 C2B Pull-Ups

Post rounds and reps for each AMRAP to responses.

DSC_0678

29 thoughts on “February 5, 2018”

  1. E2mom back Squat
    6@75% (205)
    4@80% (225)
    6@75% (205)
    3@85% (235)
    2@90% (245)
    3@85% (235)

    WOD 1*: 5rnds w/115#+2 c2b
    WOD 2: 3rnds w/155#+4 c2b

    *Made up the missed 15 c2b at the end

    25 ghd sit-ups
    10 overhead dumbbell lunges w/15#
    10 front rack dumbbell lunges w/40#
    1 min high plank

  2. Welcome back Dennis! So good to see you!

    Back Squats 6-4-6-3-2-3 @ 85-105-85-115-125-115

    WOD
    MRx
    6 min = 3 rds + 6 Sq Clean
    3 min = 3 rds + 2 Hang Sq Clean

    Core:
    25 GHD sit ups
    26 Front rack DB lunges (10#DB’s)
    25 Butterfly sit ups
    A few 1-2 sec attempts at L-hang (pretty comical)

  3. Back squats:
    6@255; 4@275; 6@255; 3@315; 2@335 (* did 1); 3@315
    *
    WOD as rxd (did C2B)
    1st: 4 rounds + 6 squat cleans
    2nd: 3 rounds + 3 HSC + 1 C2B
    *
    25 GHD sit-ups
    Will finish the rest at home

  4. Back Squats
    6@135
    4@145
    6@135
    3@155
    2@165
    3@155

    WOD as rx’d w/bar MUs
    3 + 6 SC
    3 + 3 HSC

    Core Development

    Nice to have you back Dennis!

  5. Back Squat
    6@185#
    4@205#
    6@185#
    3@255#
    2@275#
    3@255#

    WOD
    MRx with PU’s
    WOD#1=4 Rounds + 2 Squat Cleans
    WOD#2=3 Rounds + 3 Hang Squat Cleans

  6. Back Squat:

    265-375 jumped between couple different bars

    WOD Rx+ (alternate sets ring mu-> bar mu)

    4+6 squat cleans
    4+1 hang-squat clean

  7. It was great to see everyone today. Great job and I hope you loved the training.

    Back Squat Pyramids =
    6@135 – 4 @155 – 6@135 – 3@165 – 2@185 – 3@165
    WOD Modified
    6min AMRAP
    -6 Squat Cleans 75lbs
    -6 Ring Rows
    -6 Parallette Dip push-ups
    = 4rds + 2reps

    Rest 2min/add wt

    3min AMRAP
    -3 Hang Squat Cleans 95lbs
    -4 Ring Rows
    -4 Parallette Dip push-ups
    = 4rds + 2reps

    All Core and Lunge Development Completed

  8. Back squats
    6@315
    4@335
    6@315
    3@355
    2@375
    3@355

    Wod RX+ W/Ring MU

    1st amrap-5 rounds+1 clean
    2nd amrap-3 rounds+1MU

  9. CrossFit Route 7

    Fran
    4:35 (don’t think that’s a PR, but I smoked the first 21 thrusters… oops)
    8/7 on the round of 15 thrusters, which was super weak

    16min EMOM
    1 – 10 HRPU
    2 – 10 cal assault bike
    3 – 40 sec plank from elbows (didn’t make all 40 seconds the last 2 rounds)
    4 – 10 GHD situps

  10. BS up to 245#

    Wod RX
    4 Rds + 5 SC
    3 Rds

    Abs by Diligent Dan! Thanks Dan for running the ab circle while Meredith was on leave without notice!!

  11. Back Squat-not quite @my percentages but that’s all the knees would go for today
    6@185
    4@195
    6@185
    3@205
    2@215
    3@205

    WOD Rx w/ C2B
    1- 4 rds + 3 C2B
    2- 3 rds + 3 HSC

    Core & Lunge Development

  12. Village Crossfit Houston, TX

    Strength: Back Squat (participated)
    1@295
    2@295
    3@275
    3@275
    1@275

    10-9-8-7-6-5-4-3-2-1
    DB Renegade Row (35#)
    HSPU
    X3 Russian Twist with Slam Ball (20#)

    24:53

  13. 6@365
    4@405
    6@365
    1@425
    Stopped there percentage weren’t there today
    Wod rx + rings
    4 rds even
    4 rds even

    No extra

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