Monday 190114
*Start at Top OR Start at Bottom*
2 RFT:
-12 OHS 95/65 RX+ 115/75 MRX 75/55
-12 Pull-Ups
NO Rest / Add wt or *Reduce
2 RFT:
-9 Front Squats 135/95 RX+ 155/105 MRX 95/65
-9 C2B Pull-Ups
NO Rest / Add wt or *Reduce
2 RFT:
-6 Back Squats 155/105 RX+ 205/135 MRX 115/75
-6 Bar MUs MRX Burpee Pull-Ups
Post time to comments.
Back squats: 1 @ 335
WOD w/burpee pull-ups
10:54
Top to bottom
Strength: Back squat- last 1 rep was #295
*
WOD MRx: did burpee pull-ups – 8:28
Top to bottom
Strength: 75 Strict Ring Dips + lower back stretching
WOD Bottom to Top w/Barbell only (45#)
9:05
6x30sec hang from bar
1min Parallette Handstand Hold (30sec bottom; 30sec top)
Back Squats 9-7-4-3-1-1 @ 65-75-85-95-100-115
WOD in order w/25#, 55#, 75# and no C2B
15:18
Back Squat
1 RM–Jumped from 355# to 405#. . and failed
WOD w/ RX+ weight and Burpee Pull Ups
9:43
Back squat:
455#
Wod rx+
8:15
50 ghd sit-ups
3 bar mu
Strength up to 275#, 295#(f)
WOD Rx except burpee pull-ups for bmu
12:37
Back Squat (stayed light) 6 x 6 (95-135×4-115)
WOD (PLU’s in place of C2B) – 75-95-115 – MRx
13:17
Great class – thanks Breck!
Back squats up to 215
WOD RX+ except burpee PU
Top to bottom
Back Squat
9@135#
7@185#
5@225#
1@315#
Failed@345#
WOD
MRX load with bar MU’s
Top to bottom
1: 1:35
2: 2:08
3: 2:26
Total time=6:09
Did the above at 8:00am. Came back and did the 4:30pm class below.
Back Squat
Built up to 1@345#
WOD
As Rx’d
Bottom to top
Unbroken
1: 1:28
2: 2:29
3: 2:44
Total time=6:41
Time: 6:41
Back squat
1@335
0@350
Wod RX bottom to top
9:00
Back squat
425
Failed 455 will have it soon
Wod RX+ bottom up
6:09 unbroken
Wow smokin time, nice work
Thanks max tried to match you on that squat. Hold the hang
Back squat 200
WOD RX 12:01
Second set complete 5:35
Got something going on with my quad.
Singles up to 335 and called it.
WOD rx – 6:36 bottom up
Everything unbroken until last set of pull ups 6-4-2.
BS up to 305-325f
Wod+ bottom to top
13:09
Strength: followed rep scheme
225-275-315-335-365-385 110lbs off 1RM
WOD RX+ with bar MU
7:46
Garage wod
Five 500 m rows with 5 min rest between
*30 unbroken push-ups during rest breaks
1:36.9
1:36.9
1:39.1
1:50.2
1:48.4
Totally caved on rd 4
All push-ups completed = 120 total
Back squats:
9,7,4,2,1,1 65, 75, 85, 95, 100, 115
WOD w/35# for OH squats and 45# for Front and Back Squats
all jumping pull ups
12:32
Back squat rep scheme up to 305
WOD
All Pull ups with weight as RX
14:40
Back squat up to 305
WOD
All Pull ups with weight as RX
14:40
Squat
Up to 275#
—
Wod. MRX. Top down
7:05
Core squat development
Back squats to 235, 245(f)
WOD mrxd weight and bar muscle ups
11:15
Back Squats
Up to 206# (1lb PR!!!!)
WOD from top to bottom
6:44
Thought I was doing rx’d then realized I did OHS @75# instead of 65#…everything else was rx’d loads
Back Squat up to 305lbs
WOD RX with burpee 9:32
Crossfit RTB springfield MO
5 x 3 @ 275
—
Wod RX
21-15-9
Bar MU
Box jump overs (30” box)
5:47
—
Abs
Strength was Back Squats.
Top to bottom – MRX
9:43, again tough one
Back Squats up to 245#, most I’ve done in a while with the knees, felt like a good place to stop
WOD Rx top to bottom (counted attempts on MUs)
Finished right at the cap!
Finished first 2 groups in 5:30 then spent my time on MUs. Got 3/6 first round then 4/6 second round
Tabata abs