Great fun with MP CrossFit and Vertical CrossFit friends!
Strength WOD:
Perform the following for quality (20 minute cap):
Front Squat
Warm-up: 10, 8, 6 rep, gradual weight increase
5 @ 60% 1RM Clean
5 @ 70% 1RM Clean
5 @ 80% 1RM Clean
Speed WOD:
21-18-15-12-9 rep rounds of:
Deadlifts (50% of 1RM)
Slammers (12/8)
For Time
Post weights used and time to comments
Last 5 @ 180#
Speed WOD:
7:45
@ 140# Rx
135
155
180
8:44 RX @ 175#
115
135
155
9:09 @ 165#
105
120
140
7:32 @ 140#
115
135
155
WOD: 8:11 @ 145#
Strength WOD:
160, 185, 215
Speed WOD:
7:28 Rx+
DL 235
Slam @ 14#
Thanks for the coaching Battle Buddy!
Strength WOD: 85, 98, 113
Conditioning WOD: 8:50 @ 105#
75
95
105
9:37 @ 105#
55#
65#
75#
7:07 at 55#
73
87
103
8:23 @103
First no MOD WOD in 3 WEEKS!!! Yes!
85
100
115
On the strength WOD
7:42 @ 120# on the second one
73# last
strength wod
speed wod:
7:49@ 83#