No 0845 class this week. All other classes will meet at normal times. Sorry for any inconvenience.
Strength:
Front Squats
5 x 5 @ 75%, 80, 82.5, 85, 87.5%
…then
2 x 3 Pause Squats @ 82.5%
For Quality
Conditioning:
Exactly 3:00 after completion of SWOD, perform:
300m Run
25 Sit-ups
20 Shoulder Touches
15 Alternating Hand Raising Push-ups
10 Pistols
5 Muscle-ups
2 rounds for time
Compare to Tuesday, 27 October 2015
Flexibility:
20 Side Leg Swings each leg
Hip Capsule – 2:00/side
Anterior Compartment Smash – 2:00/side
Hold Pancake Split – 2:00
Post loads, time, and experiences to comments
D.
SWOD worked up to 235 before knee said stop. Better than last week.
CWOD. Did it. Mod city.
Wedding Wod at CrossFit ETA
SWOD: a bunch of heavy front squats
5-5-5-5-5
145, 155, 160, 165, 165
2-2-2 3 sec pause
155, 135, 135
CWOD:
10:15 rx
SWOD:
Front squat: 5×5 @ 215/235/235/240/250
Pause Front Squat: 3×2 @ 235
CWOD: Did one round scaled.
Wall facing shoulder touches
Pistols on box
Loved the strength portion. Would like to see more of that.
SWOD: what everyone else said. 5@245/255/260 Did a set of 2&3 at 270 (bar was on my necklace which was digging into my collarbone. Then a set of 2@280.
2-2-2 Pause Front Squats at 260#. 3 second pause at bottom. Lifted with Rev and Such.
CWOD: 1 round. Mod shoulder touches facing wall. 6:18. Legs were verrry tired from front squats. Good program though!
SWOD:
I did what I could. I lifted until I felt like I was about to birth Saywer right there on the wood platform
CWOD:
15:31
Hanging knee raises, Shoulder touches facing wall, pistols on 16 inch box, 1 to 1 plu & banded dips
Not sure how much longer I can keep running unless we get porta pottys down the hill for potty breaks
Court this made me LOL!
SWOD: worked up to 133 and did pairs squats at 123. That was a lot of squats for having not done them in forever.
CWOD: 18:14. MUCH better than when we did this a couple weeks ago. Mod: jumping muscle ups on 30″ box. Shoulder popped out again on shoulder touches-so that was fun.