warm up
3 rounds w/ pvc of:
pass thrus x 10
down & up x 10
elbows high/outside x 10
tall muscle snatch x 10
shoulder press x 10
push press x 10
push jerk x 10
focus/skill
dip & drive
-push press
-push jerk
maintain vertical dip/drive focusing on hip speed & aggressive turn-around at bottom of dip
workout
5RFT
95# shoulder press x 5
95# push press x 10
95# push jerk x 15
post time to comments. compare your times to here.
Rx. BW 210. 8:19
ReplyDeletecaleb.rx.11:42
ReplyDeletenot sure of the time, but right at the limit. 1st 3 rounds @85, dropped to 75 last 2.
ReplyDeletethis took an effort.
Rx
ReplyDelete13 minutes and some change.
The deeper I go into these crossfit wods the more confident I become. I find myself competing more and more not with my fellow crossfitters but against myself.
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Kohl 217bw-Rx-9:06 good Wod looking at it on paper it looked easy then round 4 and 5 hit and your shoulders feel like they are gonna explode!!!
ReplyDeleteSteve C. rx. 10:08. Anticipated between 6 and 7 minutes for this...stooopid!
ReplyDeleteruss. 160bw. rx. 14:17
ReplyDeletemy goal in this workout was not do it to begin with. am i glad i did? not so much.
Karen ..45 # suffered the last 2 rounds ! 20: something....shoulda used a rack....
ReplyDeleteturbo. rx. 8:15
ReplyDeleteI had to hang out until 2030 to get Russ to do this f*cking workout!
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Dustin bw 172 Started RX and on the fourth round Steve called a 20 minute time limit. failed on the press three times in a row and dropped weight so I could finish. Lost track and ended up going into round six. Steve said I probably had around a 19:30. Just made it in under the 20min mark. this was a tough WOD for me. I was fine on the the push and the jerk but the press killed me. Spent a lot of time recovering between each rep.
ReplyDelete