Warm-up:
2 Rounds:
200 Meter run
10 Air squats
2 Rounds:
5 Front levers (on floor)
16 Dumbbell walking lunges
Workout:
Front Squat
2-2-2-2-2-2
Then:
As many reps as possible in 3 minutes of:
Squat cleans 95/65#
Post load and total # of reps to comments.
Powerlifting:
A. Hang Squat Clean. Push Jerk. 3 x 5 reps; Rest 5:00 Hands must stay on bar the entire time
B1. Deadlift 3 x 5 reps @30×0; Rest 3:00
B2. Push Press 3 x 2-3 reps @11×1; Rest 3:00
C. 10 Minutes of front lever/back lever practice on rings and pull up bar
“Muscle-Up Virtuosity: Part 2” with Laurie Galassi, CrossFit Journal preview video [wmv] [mov]
VOD:
And we know that for those who love God all things work together for good, for those who are called according to his purpose. Romans 8:28
Great picture!
Jaime LOUNGING…looking like the ultimate spectator!!!
185PR, 30reps
AMRAP was torture on the legs after the Open wod
250 & 40
If the rumor of heavy and rings is true for 12.2, I think I’ll be ok with that.
I think KLowe just started that rumor based on his wishful thinking!! 😉 😉
Probably so Tasha, I’m honestly just hoping for something that requires some skill, rather than just falling down and getting back up for seven minutes.
265/38
235# on front squat, 1RM and 2RM PR by 10#
34 reps on AMRAP
I got to re-learn a lesson on Safety and Complacency this morning (Aaron correctly called it a rookie mistake). I pulled off the last 45# plate on the right side of the bar on the rack, but was still loaded with about 70# on the left side. Going to fast, thinking 3 steps ahead instead of right now. Result: whoe bar flipped up, weights crashed to the ground, luckily no one hurt. I share the episode as a reminder to keep my head and don’t get too far ahead of the moment. Shook me up a bit, I’ll admit. Be safe in there, we rarely have incidents but there is certainly the opportunity with so much weight and enough people hitting it hard!
One more fubar like that and it’s an automatice Saturday detention at a 101 class and a possible relegation to 0700 for 2 weeks 🙂
I have been warned…
145#/32 reps. My shoulders are toast after this weekend!
225# / 22
225/31
155/31
230/29
190# (PR)/ 21
In Aberdeen, MD.
20 minutes of stair running @ 80%
then
5 rounds:
with a 90 second running clock
5 squat clean thrusters @ 45lb dbs
AMRAP situps with remaining time
rest 90 seconds, repeat…
Score is situps each round = 42,41,32,32,33
That sucked more than I thought it would.
275 / 42