Saturday 151003
11min AMRAP:
Buy-in 500m Row
11 Deadlifts 205/140 RX+ 245/165 55+ 165/115
11 HSPU RX+ 6/4″ Deficit 55+ 4″ Rise
11 Box Jumps 20″ RX+ 24″ **Can open hips on jump off** 55+ 20″ Step-ups okay
Post rounds to responses.
Saturday 151003
11min AMRAP:
Buy-in 500m Row
11 Deadlifts 205/140 RX+ 245/165 55+ 165/115
11 HSPU RX+ 6/4″ Deficit 55+ 4″ Rise
11 Box Jumps 20″ RX+ 24″ **Can open hips on jump off** 55+ 20″ Step-ups okay
Post rounds to responses.
After yesterday’s pic of a chubby kid lifting a tire…..Elton Berry completely redeems himself with this quality photograh! Well done sir!
Wod w/140#, 1-2 ab mats, 20″ box
2 rounds + 7 box jumps
Core development.
DL
10@275
8@325
6@345
4@365
2@365
wod
2 rds + 4 HSPU
Skipped the strength
Wod w/185, 20″ box & 14 HSPU before switching to push-ups
3 rds + 9 push-ups
Great 10:00 class. Loved everyone’s effort!
West Little Rock Crossfit
Strength: bench press based on 185# max
10 @ 95#
5 @ 125#
3 @ 135#
1 @ 155#
Max reps @ 165# (13)
Felt like maybe my max is higher than 185, so successfully established a new PR of 205!
WOD 1: for time
50 front squat @ 95#
50 push-ups
10:39
WOD 2:
2400m run: 12:30
10@135
8@185
6@225
4@275
2@305
Wod with #135 and #75 strict presses
5 rounds even
Core development
10@215
8@240
6@265
4@285
2@300
Wod as RX’D
2rds 2 dl
WOD
with 205#, strict HSPU’s & 24″ box
Rounds=4+7 HSPU’s