Wod rx’d, and it was apparent that I need. Rest day now
2 + 6 hang squat cleans
First set of power cleans we’re all singles, should have just gone unbroken. C2B weren’t working well. HSC & T2B unbroken which would be more impressive if I got more than 3 rounds, but I didn’t.
Crossfit NorCal Cabo
5 rounds for time
12 OH lunges 135/95#
15 k2E (good to try something different from t2b)
15 push ups
100m sprint
19:58
Heavy for OH lunges!! Used 85 first round the 75 for remaining. Shoulder smoker’
Back Squat
315-335-335-335-335
WOD Rx
4 rounds + 1 power clean
Back squats 105-135-135-135-135
WOD MRx
2 rds + 9 C2B
C2B took me forever!
Strength: Back Squat @235#
4-4-4-4-4-4
WOD w/GHD’s in place of T2B’s:
2 rounds + 21 reps (6 HSC)
15 GHD Reverse Hypers
Back squat:
3×4 @ 285#
3×5 @ 285#
Wod rx’d, and it was apparent that I need. Rest day now
2 + 6 hang squat cleans
First set of power cleans we’re all singles, should have just gone unbroken. C2B weren’t working well. HSC & T2B unbroken which would be more impressive if I got more than 3 rounds, but I didn’t.
Back Squat
4@315
4@315
4@315
4@315
1@315
4@275
WOD Rx’d=3 rounds + 1 T2B
Back squat: 3×4 @225, 3×4 @235
WOD w/strict(ish) pullups (probably kipped a couple):
2 rounds + 1 T2B
Back squat: 6 sets of 5 (225/245/245/265/285/305)
*
WOD as rx’d: 3 rounds + 6 power cleans
*
25 hollow rocks
25 GHD extensions
Crossfit NorCal Cabo
5 rounds for time
12 OH lunges 135/95#
15 k2E (good to try something different from t2b)
15 push ups
100m sprint
19:58
Heavy for OH lunges!! Used 85 first round the 75 for remaining. Shoulder smoker’
Strength
4reps X 6 sets @205#
Wod Rx
3 rds 1 Hang Squat Clean
Back Squats
6 sets of 4@135#
WOD rx’d
4 rds+9C2B pull ups
Back Squats-
3 sets of 5 @ 155
3 sets of 4 @ 155
WOD rx
2 rounds plus 4 HSC
Back Squats:
5 @ 185
5 @ 195
5 @ 195
5 @ 195
4 @ 195
4 @ 195
WOD mods:
95# PC & HSC
Regular PLU’s
3 + 3 PLU’s
Great job e’rbody
BS
6 @ 255
4 x 4 @ 275
3 @ 275
wod rx’d
3 rds + 3 pwr cleans
Strength:
1×4 @ 325
1×4 @ 295
4×4 @ 300
Wod:
3 rounds plus 3 H Squat cleans
Core development
40/5’7″/170
Back Squats
6 Sets of 5 @ 315#
WOD
As Rx’d
Rounds=4+3 C2B Pull-ups
Squat
6 x 4 @ 205#
—
Wod. Rx’d except GHD’s instead of TTB
3 rounds + 3 power cleans.
Redid the wod with pull-ups:
4 + 1 pull-up
Core development
5 reps at 115#
WOD- 66# and reg pull ups
2 rounds + 7 ttb
Back squats with Nicole thanks for the push!
4@145
4@155
4@155
4@165
4@165
4@165
WOD @ 85#
3 rounds even
Current body weight/height – 163lb/5’10”
5@345
4@345
4@345
4@345
4@345
4@345
Wod as RX’D
3 rounds 6 hang squat cleans
C2B unbroken
Back squats took it out of me today good job Brent on those squats
Strength BS 6×5
295×5
Wod MRX
Total=3 rounds
Strength
1 power clean to 1 hang power clean
95-105-115-125-135-140f
Wod w/75# power/hang power cleans, ring rows, hanging knee raises
3 rounds
WOD
As Rx’d
3 rounds + 1 HSC
Strength
Back squat
185-205-215-225-225-215
4 to 6 reps
Wod rx
135#
3 + 9 c2b
Back squat: 5 reps
185/185/185/205/205/215
WOD RX: 3 rounds even – butterfly were not quite c2b
BS: had to build in
4@135
4@155
4@165
4@165
4@175
4@185
WOD as rxd:
3+9c2b
Couldn’t string C2B at all….sore from yesterday.
Squats
3×5@295
3×4@295
WOD rx – 3 rounds + 2 c2b
BS: did 5 reps for ea rd and did less than my 85% 1 rep max
1st rd: 65$
remainder: 75#
Thanks Kim for letting me lift with you! Great form!
WOD w/55#, jumping pull ups and knee raises
2 rds + 3 HSC
BS 4@135#
Wod rxd
3rds
Too much time walking back and forth from platform to rig
Strength: 6 sets of 5@155#
WOD: w/pull-ups, anchored sit-ups, 95#
2 rds + 6 pcs
No motivation after the strength…
Squats 6 sets of 4 at 275
Wod RX 4 rounds plus 5 power cleans
Good job Jess. I couldn’t hang with you.
Back squat:
3X4 @ 395
3X4 @ 405
Wod: 135 with C2B and GHD
4 rounds
missed my hang cleans in round 3