Thursday 170309
21-15-9 Reps For Time:
-SumoDeadlifts 205/135 RX+ 245/155 MRX 185/115
-WallBalls 20/14lbs 10/9′ RX+ 20/14 11/10′ MRX 20/10 9′
Post time to responses.
CrossFit Open WOD 17.3 Details:
Friday: The Open WOD will be the Workout of the Day & that evening we will host the CFJ Open Showdown from 4:30-6:30. This event will be run in heats and will foster a fun, encouraging and competitive atmosphere! Feel free to bring your friends and family to cheer on all our Athletes!
Saturday: 8am & 9am- Regular CFJ classes; 10am-12pm- Open WOD
Sunday: 11am-1pm- Open WOD
Strength (8, 6, 4, 2):
SD: 205, 225, 245, 265
BP: 185, 195, 215, 235
WOD Rx’d: 4:53
Sumo Deadlifts: 8@245, 3/3@275, 4@285, 1@345/1@355 (20# PR)
Bench Press: 8@165, 6@175, 4@190, 2@200
WOD MRx: 8:02
*last set of bench press was 220#
Sumo Deadlift: 8-6-4-2 @ 135-155-165-185
Bench Press: 8-6-4-2 @ 55-65-75-80
WOD w/120# SDL, 10# WB = 3:55
Core:
1 min GHD sit up hold
1 min high plank with push up every 10 sec
35 GHD sit ups
WOD rx’d – 3:15
Sumo Deadlifts:8@315; 6@335; 4@355; 2@385
Bench: 8@255; 6@275; 4@295; 2@320
WOD w/ 245# and 20# WB to 10’=4:00
CrossFit Federal Way
7×1 deadlifts
300#
WOD
4 rounds
15 deadlifts 225#
15 box jumps 24″
15 pull-ups
16:14
Headed home tomorrow
Sumo Deadlift and Bench Press
8@ 155# and 8@ 95#
6@ 155# and 6@ 105#
4@ 165# and 4@ 125#
2@ 175# and 2@ 135#
WOD as rx’d
2:53
Core Development
Strength (8, 6, 4, 2):
SD: 205, 255, 295, 325
BP: 155, 185, 205, 225(1 rep)
WOD Rx’d: 4:17
Bench
225-245-265-285
WOD mod (subbed regular DL for sumo Rx otherwise)
3:10
SDL @ 185# all rounds
Bench up to 2@120
WOD as Rx’d
3:24
Strength: 8, 6, 4, 2
BP: 55,60,65,75
DL 115, 125, 135, 145
WOD w/105# and 10# ball to 9′ target
6:13
35 sit ups and 1 minute plank hold
Light day for me!
Lifted with Joan not even sure what our weights were
WOD with 115# and below 9ft wall balls. ( thanks for telling me Nicole! I thought they felt easy! lol)
2:48
DL – up to 225
BP – up to 120
Wod as R’xd
3:02
DL 155, 185, 205, 225
Subbed 400 M run or 8 strict pull-ups for BP
WOD RX
4:08
Wod w/185#
3:25
Sumo deadlift
Up to 155
Bench
Up to 135
WOD rx’d
4:24
Core development completed
Homestead:
Row 2000m, rest 3 min
Row 1500m, rest 3 min
Row 1000m, rest 3 min
Row 500m, for time
28:04 – 9:00 = 19:04