warm up
800m run
pvc good mornings x 10
ghd hip extensions x 10
pvc romanian deadlifts x 10
ghd back extensions x 10
focus/skill
deadlift
-focus on maintaining back angle on 1st pull during knee extension
-squeeze the bar and contract/engage back muscles
-pull bar into the body during the movement
workout
deadlift
warm up 3 x 8
work set 5 x 5
3RFT
double unders x 25
45# thrusters x 25
bou-(stefan).315#/4:38 rx
ReplyDeleterob.405#pr. 4:19 rx
Yesterday. rob. push press 3 rm 87,5kg=196,6lbs.
5 rounds of kbs x 30 reps. 24kg, 24kg, 28kg, 28kg, 28kg. 1 min. break in btw.
ryan w.190bw.265 pr/11:??
ReplyDeletei hate du's...
Hey. I do CF up in Georgia, but my boyfriend lives down there so I was thinking of dropping by to see another gym while I was down there. What is the rate for one session?
ReplyDelete405x5, 455x3.5, (at this point was feeling very strong seeing as i just did my CrossFit Deadlift PR for 3.5 reps). My non CrossFit Pr is 500, which I have done 3 separate times in my life, so I decided to try and beat it. I loaded "502.5" and did it!! or so I thought...I was enraged and disgusted to see the 5lb plate on the floor. Either way...
ReplyDelete497.5x1. CrossFit PR!
Metcon-4:00
Metcon
Dustin bw172 265 for form. 4:15
ReplyDeleteTravis G 199 bw got 345lbs for 3 reps and failed. 5 rep max is now 335lbs. As for that other part of today's WOD my time was 8:36.....good Lord do I suck at double unders!!
ReplyDeleteChrissy bw152. I always feel a little silly posting my "max weights", when the are a fraction of everyone's weight above, (thanks for that one Barry, Kohl & Turbo!).. got #155 up 4 times, shouldn't have stopped to breath.. max was #150. Thanks to John for the coaching!!
ReplyDeleteKohl 219bw-rx 425/3:52
ReplyDeleteRocked the finisher after my wod...
ReplyDeleteturbo. rx. 3:10
And yes... It's OK to stare!
caleb.rx.315.4:01
ReplyDeleteBrannon. 184bw. 291 5rm (PR). 7:00 in change.
ReplyDelete