Power Tower For Max Points:
5 x 1min AMRAP:
2min REST after each AMRAP
Buy-in 10 Barbell Push-Ups MRX Push-ups
-Max Power Cleans 115/75 MRX 75/55=1pt for each rep
-Max Power Cleans 135/95 MRX 95/65=2pts for each rep
-Max Power Cleans 155/105 MRX 115/75=3pts for each rep
-Max Power Cleans 185/125 MRX 135/95=4pts for each rep
-Max Power Cleans 205/135 MRX 155/105=5pts for each rep
*10 BB Push-ups each min
5 x 1min AMRAP:
2min REST after each AMRAP
Buy-in 10 Barbell Push-Ups MRX Push-ups
-Max Power Cleans 115/75 MRX 75/55=1pt for each rep
-Max Power Cleans 135/95 MRX 95/65=2pts for each rep
-Max Power Cleans 155/105 MRX 115/75=3pts for each rep
-Max Power Cleans 185/125 MRX 135/95=4pts for each rep
-Max Power Cleans 205/135 MRX 155/105=5pts for each rep
*10 BB Push-ups each min
**Goal is for Athlete to aquire max points.
Can start at any weight and go up or down or
stay during the 5x1min AMRAPs for points!
Can start at any weight and go up or down or
stay during the 5x1min AMRAPs for points!
Strength: did 4 sets of 5 PC w/ 75#; 4 sets of 5 DB bench w/ 50#
*
WOD MRx: used 75# for each AMRAP
1st: 20 reps; 2nd-5th: 25 reps each
Score: 120 points
Power Clean: 4@135, 3@205, 2@225, 1@255, 1@275
Squat Clean: 1@285, 1@285
Bench Press: jumped in with Angie
WOD Rx: 105 points
21×205
Strength-
4PC@155
5BP@195
3PC@185
5BP@205
2PC@205
5BP@205
1PC@225
5BP@205
Wod Rx- 155 every round
1- 16
2- 15
3- 14
4- 13
5- 13
Total- 71×3=213
Strength:
PC: 4@185, 3@205, 2@225, 1@245
Bench: 5@225, 3 x 5@255
WOD Rx’d (115 up to 205)
23, 18, 12, 9, 6
Total score: 161
Strength
PC – 4@105, 3@125, 2@135, 1@145
BP – 5@95, 3×5@105
WOD Rx w/125 each round
1-4. 7 each
5. 9
Total points: 148
Strength
PC 4-3-2-1@75-85-95-115
BP 5×4@65
WOD MRx w/75# @ 3 points each
1. 12
2. 13
3. 13
4. 13
5. 13
Total reps = 64 * 3 pts = 192
Strength-
4PC@225
5BP@275
3PC@245
5BP@295
2PC@265
5BP@300
1PC@295
5BP@300
Wod Rx- 205 every round
1- 11
2- 11
3- 12
4- 13
5- 13
Total- 60×5=300
57@125=228
Strength-
4PC@135
5BP@205
3PC@185
5BP@225
2PC@205
5BP@225
1PC@225
5BP@225
Wod Rx- 205 every round
1- 12 **Forgot to do the 10 barbell push-ups**
2- 10
3- 11
4- 11
5- 11
Total- 55×5=275
Strength with 30 lb dumbbell bench press and 95lb pwr cleans focusing on form
WOD MRX
1-95/6
2-95/5
3-65/18
4-75/8
5-75/12
158 points
Strength:
BP 5 reps @ 185, 205, 225, 225
PC 4@145, 3@165, 2@185, 1@205
WOD Rx:
1. 10@155
2. 10@155
3. 10@155
4. 10@155
5. 11 @155
51 reps x 3 pts = 153
Bench up to 135
PC up to 255
WOD RX (all @ 205)
13
11
10
10
11
55 total x 5 = 275pts
first day back from flu
Strength:
BP 5 reps @ 165, 165, 165, 165
PC 4@155, 3@175, 2@195, 1@205
WOD Rx:
1. 12@155
2. 12@155
3. 11@155
4. 9@155
5. 9@155
53 reps x 3 pts = 159
Strength:
BP 5 reps @ 165, 165, 165, 165
PC 4@155, 3@175, 2@175, 1@175
WOD Rx:
1. 10@155
2. 8@155
3. 8@155
4. 8@155
5. 6@155
40 reps x 3 pts = 120
…first day back from flu – so weak.
i don’t know the crossfit model in today’s pic but i will say I want to be like him when I grow up!
Strength & Conditioning:
-Bench and Bike (cals)
-Cleans and WB shots
WOD – 115# (not sure how many points I get for that…confusing stuff)
12, 13, 13, 14, & 15
67 total reps
thanks breck!
Strength
95# BP and up to 155# PC
WOD w 135#
10 reps each round
Total 250
Strength
95# BP and up to 155# PC – fun doing strength with you, Jamie and Nikki!
WOD Rx (135# every round)
13
12
12
12
12
61 x 5 = 305
BP 85-105-105
Clean 105-135-145-155
WOD W 135
1. 10
2. 11
3. 12
4. 12+1 fail
5. 11
PC and bench
4@105#
8@115#
3@135#
8@135#
2@145#
8@155#
1@155#
WOD w/135#
14
14
12
10 (failed 3; forearms locked up)
11
61 reps=305 (great job Katy)
Tabata abs
Strength
95# BP and up to 160# PC
WOD Rx (135# every round)
11
11
10
8 (had two fails smh)
10
50×5= 250
Power clean( TNG) and Bench press
4 PC @225
5 Bench press @185
3 PC @255
5 Bench press @205
2 PC @285
5 Bench press @225
1 PC @305 did another PC @ 305 slightly low
Wod w/205lbs for each amrap
14 reps
13 reps
12 reps
12 reps
12 reps
63 reps x 5 points – 315 points total
Fun workout today mental grind
Great work everyone
BP 5@ 135, 165, 165, 165
Cleans 4@135, 3@185, 2@205, 1@225
WOD
7@205
9@185
8@185
8@185
7@185. No rep on #8
163 points
Bench 185,205,225,225
PC 155,185,205, 225(f)
Wod w/ 155#
11, 12, 14, 15, 15
201 total points
530 am
Swam 2500 yds = 43:40
530 pm
Strength
DB bench 65# x 10 reps
PC 135# x 5 reps
5 strict pull-ups each set also
–
Wod all with 135# RX’d
15 reps all 5 rds = 75 x 2 = 150 pts
Strength
BP 95lb each round
Power clean up to 150 (PR!)
WOD
1st round @ 115 with 10 reps
4 round @ 95lbs with 12,12,12,13
Strength:
PC: up to 205
Bench: 5@185, 195, 205
WOD RX:
185×6=24
155×11=33
155×11=33
155×10=30
135×13=26
Total = 146
Strength
up to 150 pc
WOD Rx (125# every round)
10
8
8
8
8
42 x 4 = 168
Wod Rx- 155 every round
1- 7
2- 8
3- 8
4- 9
5- 11
Total- 43×3=129
4PC@185
5BP@185
3PC@225
5BP@195
2PC@245
5BP@205
1PC@ failed 275
3BP@225
WOD Rx
9@205
8@205
10@185
8@185
12@155
Total points 193
Strength:
PC: Up to 185
Bench: 5@185
WOD RX (155 every round)
7, 8, 8, 8, 8
Total, 39×3=117