Friday 120323
“The CrossFit Jenks Warm-up”
3 Rounds for time of:
15 Overhead squats (Men 45 lb barbell, Women 35 lb barbell)
15 Push-ups
15 Ab mat military sit-ups
15 Ring or bar dips
15 Pull-ups
Post time to responses.
Compare to November 29, 2010.
Hooray for the end of the CrossFit Open! To celebrate, we would like to invite everyone to a BBQ this Saturday at 12:30pm. Bring yourself, a side-dish or donate to the “meat” fund if you can and a beverage of your choice! If you wouldn’t mind, send an e-mail to Nicole at nicoleberry@crossfitjenks.com, just so we have an idea of how much meat to buy. Also, we will not be providing child care, but the kiddos are welcome to come hang out! Look forward to seeing everyone there!
Deadlifts:
10 @ 85
1 @ 105
10 @ 125
1 @ 155
10 @ 175
1 @ 185
10 @ 200
WOD: 16:30
crappy dips with very little ROM
subbed 5 C2B Plu (attempts) for Plu – success rate about 50%
12.5 should be interesting tomorrow. 😉
CFJ Mile 10:18
3rds
15 OHS
15 PU
15 GHD SU
15 Bar Dips
17:?? – dips took forever.
DL Progression
225×10, 295×1, 255×10,
325×1, 295×10, 375×1, 325×8
Rx’d=11:05
DL – made it to thru 2nd 10s @ 225#
WOD rx’d = 10:01
1st workout since 12.4 due to flu, feels good to be back
wod rx’d with bar dips (s.l.o.w)
15:56
CFJ Mile: 9:26
WOD as Rx’d: 11:07
Front squat at 130
WOD w bar dips, 3 CTB pull ups
11:30
CFJ mile: 10:37
WOD without pullups (hands are trashed)
14:45
how are you guys deciding what weight/percentage to do for the deadlift progression? Thanks
Sean–no percentage in my case, but rather had in mind my one rep max and just improvised knowing where I could go from there.
thanks Stamile