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Affiliate name: MP CrossFit
Team name: Ape Nation
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“Government-Approved Workouts? The Fight Against Fitness Licensing,” – from CrossFit.com
Conditioning:
3 rounds of:
300m Row
20 Box Jumps (30/24″)
10 Single-arm Dumbbell Overhead Squat (50/35)
For time
(12:00 cap)
Strength:
Find 1-rep max for complex:
Power Clean → Hang Squat Clean → Split Jerk
For max load
Flexibility/Mobility:
Couch Stretch – 1:30/side
Supine Shoulder Stretch – 1:30
Olympic Wall Squat – 1:30
Sink Mobilization – 1:30
Post time, max load, and experiences to comments
Interesting article
CWOD: 10:58, 20#
SWOD: worked shoulder press; worked up to 6@85%
D. CWOD. 10.20 35# Db
Swod. Did it.
Great noon class! Congrats to Megan and Allyson on setting some unofficial PRs.
Thank you for coaching me through that!
CWOD: 10:15 rx
SWOD: 140# for the complex, 150# hang squat clean bc I was finally feeling better after almost not even lifting after the CWOD. Unofficial PR thank you Darren for coaching today!
Awesome work sista!!!!
Thank you thank you!
CWOD: 10:48 Rx (2 rounds rowing, 1 running because Rowers were taken)
SWOD: 123# for the complex, 98% of my Jerk 1RM. Felt awesome about this today since in October I couldn’t even hit 115# for this complex for Battle on the Plains, and barely hit 105….
Thanks for staying late with us D!
CWOD: 11:26 mod (20” Box, 20# DB)
SWOD: stopped at 118# (87.4% c&j) because I felt form going and this is my first 1RM since surgery. Feels good to be back under some heavier weight.
Thanks Becky for coaching again!
CWOD: 11:40 Scaled
Ran 200m
Reverse Lunge w/ DB
SWOD: 225
Continued with breaking complex into power clean/Hang Squat Clean & Jerk
Built up to 255
Most weight i have done in a few months. Starting to gain back strength and confidence without pain
CWOD: 5 DB OHS left at 12 min
SWOD: 85# (96%)
CWOD: 10:53
SWOD: 103#
with an injured knee and ankle…I’ll take it!
And with the big girl bar! Nice job 🙂