2011 CrossFit Games Regional WOD#3
21-15-9 reps for time of:
Deadlift 315/205#
Box jump 30/24#
Compare to February 13, 2024.
2011 CrossFit Games Regional WOD#3
21-15-9 reps for time of:
Deadlift 315/205#
Box jump 30/24#
Compare to February 13, 2024.
WOD 8:07
21/15/9
DL 185#
Box step ups 24”
As RX’d
16:47 – deadlifts felt like a thousand pounds
2024: 11:00 (when I was 50lbs heavier)
Activator up to WOD weight
WOD Rx
5:18
2024- Rx 5:29
All step downs on box jumps
7:56
Scaled to 225#. Maybe try 275 next time
Activator:
10 DL @ 135#
5 Straight Leg Box Jumps 20”
8 DL @ 225#
4 Straight Leg Box Jumps 24”
6 DL @ 315#
3 Box Jumps 30”
4 DL @ 365#
2 Box Jumps w/ 45# plate 34”
2 DL @ 415#
2 Box Jumps w/ 2 45# plates 38”
WOD: 10:08 Rx
Wod Rx: 10:50
WOD
As Rx’d
Deadlifts as follows:
21-(7-5-5-4), 15-(6-5-4), 9(5-4)
Time: 6:59
2-13-24: 7:42
5-29-13: 6:31
2011 Regional time: 4:40
22/5’5/145
Wod Rx: Deadlift 315lbs. w/ 30″ box jumps
Cap @ 7 deadlifts on set of 9
Box jump sets:
(Unbroken w/ stepdown)
Deadlift sets:
(21s: 3-2-3-2-3-2-3-3)
(15s: 4-3-4-2-2)
(9s: 4-3)
Activator:
10 DL @ 155#
10 Box Jumps 30”
8 DL @ 185#
8 Box Jumps 30”
6 DL @ 225#
6 Box Jumps 30”
4 DL @ 275#
4 Box Jumps 30”
2 DL @ 315#
2 Box Jumps 30”
Activator 105-135-155-185-205, 18” step ups
WOD w/155#, 18” step ups
6:01
WOD MRx (275DL + 30′ Box): 11:46
I’m not quite prepared to thank Coach Trevor yet; but thanks for the push.
February 2024:
Strength: Up to 275# / 30″ box
WOD MRx+: 255#DL w/ 30″ box
9:09
Wod as rx’d
4:50 (pr)
DL: 10-7-4, 9-6, 9
Bj: GS jumped down but no rebound
2024: 185# 5:57
Wod RX
9:15
Wod RX
7:49.
DL
10@155-8@185-6@225-4@275-2@315
5×2 seated box jumps 20-24-30-32-34
Meant to do the WOD women rx, but did 20” box jumps by mistake
-5:04