Wednesday, 15 February 2017

2017 CrossFit Games registration now live! Click HERE

Team name: Ape Nation

2017 CrossFit Judges course now open! Click HERE

 

Conditioning:

24 Double Unders

15 Slammers (12/8)

9 Ring Dips

6 Goblet Squats (72/53)

 

3 rounds for time

 

Strength:

Front Squats

3 reps @ 60% 1RM

3 reps @ 70%

3 reps @ 75%

3 reps @ 80%

3 reps @ 85% (3 sec. pause squats)

…then…

2, 20-second holds in front rack position at 110-115% 1RM

 

Mobility:

Couch Stretch – 1:30/side

Sink Mobilization – 2:00

Hip Capsule – 1:30/side

 

Royal Huddleston Burpee Challenge:

Day 11

 

 

Post time, loads, and experiences to comments

Comments

  1. CWOD: forgot time, did all DU with no pain!, purple band RD, 45# KB
    SWOD: FS 1RM, 120#

  2. CWOD:
    11:41 Rx
    4 rds

    SWOD:
    195# 1rm

  3. White Ape says

    CWOD:
    6:00 Rx

    SWOD:
    155/215/250/270/305 pause SQ’s
    400/410 for 20-second holds, hard than I realized they would be.

  4. 9:51 singles no doubles jr
    185# pause squats, dropped the weight on my way up on number 3
    225# 20 second hold x2

  5. Ran 2.5 miles with dogs this morning
    CWOD: 9 slammers completed of 4th/bonus round at cap, so 12:21 Rx
    SWOD: up to 3@143# with pause squat, 2×20 sec holds at 188#

  6. Muffin Man says

    CWOD: 6:40 Rx
    SWOD: complete through 80% (265#), 1 Pause squat at 85% (280#), front rack holds @ 365# and 380#

  7. CWOD: 6:32 Rx

    SWOD: Front Squat: 185/215/225/240/255*

    *Did not pause.

    SWOD: Front Rack Holds: 345/365

  8. CWOD: 11:56 Rx
    Doubles were not great, ring dips were slow, especially last two rounds.

    SWOD: Front Squats
    3 reps @ 185 (60% 1RM)
    3 reps @ 215 (70%)
    3 reps @ 235 (75%)
    3 reps @ 250 (80%)
    3 reps @ 265 (85%) w/ 3 second pauses
    …then…

    2, 20-second holds in front rack position at 110-115% 1RM:

    345 lbs (111%) x 20 secs
    365 lbs (118%) x 20 secs

  9. CourtnieMcKone says

    CWOD: 11:35 or something like that
    Twists for slammers, ring dips with blue band, goblet squats @ 35#

    SWOD:
    Lifted up to 60% and then tapped out.

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