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Friday, December 26 2014

Posted by Mandee on December 25, 2014   |   13 Comments

Derrick

 

 

WOD:

A. Push Press: 6 – 5 – 3 – 3 – max reps @ 90%

B. 10 minute ascending AMRAP of:

1 clean 155/105   RX+ 185/125  (55 and over 125/75)

1 shoulder to overhead 155/105   RX+ 185/125  (55 and over 125/75)

1 burpee pull-up    RX+1 muscle up

2 cleans

2 shoulder to overhead

2 burpee pull-ups   RX+ 2 muscle ups

3 cleans

3 shoulder to overhead

3 burpee pull-ups   RX+ 3 muscle ups

4,4,4…5,5,5…6,6,6…etc.

 

REMINDER: We will have TWO classes today at 1130am and 315pm.  Due to anticipated larger classes, please be prepared for class to last a bit longer than usual.

13 responses to “Friday, December 26 2014”

  1. Mandee says:

    Looking strong Derrick!! 🙂

  2. Nathaniel says:

    My man Derrick treats big weight like light weight. Keep it up stud!

  3. Steve Price says:

    Derrick with that awesome squat form!! He’s like go big or go home.

  4. Melissa D says:

    A. 95-115-125-125-125(3)
    B. 6+7 Rx

  5. CoachDB says:

    Today’s CFHSV Training =
    Met-Con Activator
    Row 3000m every 1000m perform
    5 strict pull-ups and 5 Kipping T2B = 15:44 Man I am out of shape this by itself smoked me.

    Training Strength / Power / Olympic
    Push Press 6@95lbs – 5 @135lbs – 3@165lbs – 3@165lbs- Max Reps @165lbs for 3 reps E2MOM

    WOD
    Was supposed to do a 10 Minute Ascending AMRAP, but got smart and completed 5 rounds at 5 mins and knew if I kept going my shoulder would be out for 2-3 days.
    1 Clean (any style) 135lbs
    1 Shoulder to Overhead 135lbs
    1 Burpee Pull-Up
    2 Cleans (any style)
    2 Shoulder to Overhead
    2 Burpee Pull-Up
    3 Cleans (any style)
    3 Shoulder to Overhead
    3 Burpee Pull-Up
    4-5-6 Etc….

    While I know I am weaker and out of shape, I consider this a good smart day of training.

    Great work today CFHSV Athletes.

  6. Nathaniel says:

    A. 175(6) – 205(5) – 225(3) – 225(2) – 225(3)

    B. 5 + 17 rx+

  7. CrossFit Kodi says:

    A. 130(6)-160(5)-165(3)-165(3)-165(8)

    B. 6+1 @155 w/ MUs

    I also linked 12 TRIPLE UNDERS today! Wahoooooo!

  8. jamie cherrypicker says:

    A. 125-145-155-155 7@155
    B.6+6rx

  9. Mandee says:

    A. 6@105, 5@125, 3@135, 3@135, 6@135
    B. 6 rounds RX+

  10. Mac says:

    185 – 225 – 240 – 240 – 240(5)

    6+7 rx+

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