Warm-up:
3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip
Workout:
Perform the following tests:
L-sit for time.
Handstand walk for distance.
Chest to bar weighted pull-up for load.
Snatch 1 rep for load.
Post time, distance and loads to comments
Powerlifting:
3 x 10 Band Good Mornings
4 x 10 Walking Lunges
Max Effort Sumo Deadlift
5 x 3 Clean Pulls
3 x 10 RDL
3 x 100m Belt attached sled pull w/Kettlebells
“CrossFit Changed My Life: Sue Pepe“, CrossFit Journal preview video [wmv] [mov]
Breaking it down simply for you: “A Brief History of the CrossFit Games”from Breaking Muscle.
Wow! Get it, Kandi!
L-sit: 6.13 seconds
Handstand walk: 42 feet (1st attempt)
CTB weigthed pull-up: 65 pounds
Snatch: 125 PR
Could have gone farther on handstand walk. When I reached the cone I tried to turn around and that’s when I lost it. Snatch PR wasn’t pretty but I didn’t drop the weight. Caught it in the bottom, then fell forward on one knee and was able to stand up. Jake said it counts, so I’m gonna take it. 🙂
Flat Bench Progression
135×10
225×8
275×2
315×1
345xFAIL
L-Sit: 24:69
Handstand Walk: Epic Fail
Scale Handstand on wall hold: 1:10
CTB weighted: 75 pounds (weak weak today)
Muscle Snatch (Jake Called it) 185 pounds
Great job to those who showed at 0600 plenty of room to move around today 🙂
L-sit: :49:8
Handstand Walk: 42 feet. Started worrying about what was past the cone and when and how to turn around and lost concentration. Would have liked to have made it farther.
CTB pullup: 40lb.
Snatch: 105lb. Concentrated on getting the form and movement fluid and solid.
Iron Tribe Fitness
5 rounds for time
10 bar facing Burpees
10 reps 135 lb front squat
10 chest to bar pull ups
100m run
15:08 rxd
Great gym amazing people