Wednesday 150624
15min AMRAP of:
30 Double-Unders
5 Left Leg Deadlifts 115/80 RX+ 155/105 55+ 95/65
5 Power Cleans 115/80 RX+ 155/105 185/125 55+ 95/65
5 Left Leg Lunges (bar in front rack)
30 Double-Unders
5 Right Leg Deadlifts 115/80 RX+ 155/105 55+ 95/65
5 Power Cleans 115/80 RX+ 155/105 185/125 55+ 95/65
5 Right Leg Lunges (bar in front rack)
Post rounds and reps to responses.
It’s pool party time, CrossFit Jenks! Angie and Allan Large have kindly opened their home & pool to us this Saturday afternoon. This is a family-friendly event so please feel free to bring the kiddos. The Large’s will be supplying the hamburgers so all you’ll need to bring is a side and beverage of your choice!
Please RSVP to alarge2@cox.net so they know how much meat to purchase. We look forward to seeing all of you there!
Strength: Bench
5 set of 5 @ 85%
1 set at 185#
4 sets at 195# (only completed 4 reps rounds 3 and 4, and 3 reps on the last round)
WOD with 115# and regular DL sub for left leg DL
4 rounds + 1 Power clean on the right leg section (9 reps short or 5 rounds)
5 sets of 5 my 85% is actually 255# but did 245#
Wod with 80#, 15 du still trying to work on those
3 rounds + 8du
My 85% is 185#
155-155-175-185-185
Wod with 75#
3 1/2 rounds 10 DU in second half.
DL 5×5 @145# PR
WOD single single double x15
80#
2 full rounds plus
Right leg DL 5 power cleans
Deadlifts @225 (first set w/215)
Wod rx
4 rounds + 4 right leg DLs
Wod. Rxd.
3 rounds
Lazy day….
Deadlifts @ 205# – completed
wod w/85# – 2 1/2 + 5 dubs
DL 345 5×5 85%
WOD RX #115
4 rounds plus 1 right leg DL
Deadlifts 5×5 @ 205
WOD w/ 85lbs
1 Lunge shy of 4 Rounds
Mod wod:
200 mtr run
5 HSPU
5 PC @ 155#
5 LL lunge @ 115#
200 mt run
5 HSPU
5 PC @ 155#
5 RL lunge @ 115#
2 rounds + 5 PC
Strength – bench press
5 sets of 5
2@215#
3@225#
Deadlifts first round at 215# then dropped to 195# for last 3 Drs
Word rxd
3 Rds + 4 pc in second set of pc
Strength: DL 5 x 5 – 185, 195, 200, 200, 200
Should have gone a bit heavier.
WOD as rxd: 3 rounds
*Did last 4 Rds of deadlifts at 195
Strength w/135#
Wod w/65#
3 rds
Core complex
6 miles
5 sets of 5 deadlift at 225# (85% is 230#)
wod w 85#
2 rounds + 1 right leg deadlift
way to go nikki and noah!
Strength
DL
2×5 @ 225#
3×5 @ 245#
WOD rx
3 rounds + 5 LOL
Cool down
15 GHD
1 min high plank
15 back extensions
1 min low plank
1 min left sidelying plank
1 min right sidelying plank
DL
5@365-375-385-385
wod+
1 rd + 2 RLDL
DL (narrow grip/sumo stance)
5×5@175#
WOD w/85#
1 + 1/2 rounds (finished 2nd set of DU)
Strength: 4 sets of 5@375
Wod Rx+: 3 complete rounds
DL 5×5 @ 115
WOD w DU attempts/singles, 65#:
3 Rds + 1 Left leg lunge
Fin last three sets @ 345
Wod w\95 lunge and dl 155# pc: 3.5 rds
Deadlift 5 X 5 @ 375#
Wod w/ 115
2 rounds; Through Second Set of DU on Third Round