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Monday, August 26 2013

Posted by Mandee on August 25, 2013   |   21 Comments

McMillion 1McMillion 2

David 2McMillion 4

 

 

WOD:

A. Spend 10 minutes working up to a tough triple on deadlift and working on technique

B. Spend 10 minutes working up to a tough triple on OHS and working on technique

C. 21-15-9 reps of:

Deadlifts 225/165

OHS 135/95

Cool Down: spend 5-10 minutes on any of the following: stretching, flexibility, mobility, myofascial release/rolling out

 

21 responses to “Monday, August 26 2013”

  1. AP says:

    Totally dope!

  2. Mandy McM says:

    my honey!! AND he cooks 🙂 Looking good boo!

  3. Mandee says:

    WOOOOHOOOO David!! Looking good! 🙂

  4. The Milk Man says:

    Looking good David!

    STRENGTH

    Snatch

    Warmup then 3 x 80%, 3 x 85%, 3 x 90%
    Last set should be Max Effort (ME)

    95 across then snatch balence with the bar

    CONDITIONING

    “Sticky Bells”

    7RFT

    15 x KBS Russian
    9 x KB SDHP
    6 x KB GOBLET SQUATS
    3 x KB THRUSTER

    you touch it you don’t let it go til it’s all done

    Scaled to 1.25 pood and only made 6 rounds before cutoff

  5. Patty says:

    One STRONG GUY! One of the nicest too!

  6. Larry says:

    A. 315
    B. 155
    C. 18:54 rx
    Took everything in the tank on that couplet at that weight.

  7. Dani says:

    Thanks to the 6am crew for welcoming a strict 5:15er! My lower back was already toast from the crossfit total yesterday so this was a huge physical challenge. Ow.

    170
    55

    12:73 scaled 135/bar

    Now to get on a plane- see y’all Wednesday!

  8. Paul MC says:

    Just wanted to give y’all an update.
    84 degrees and sunny in destin.

  9. Calvin says:

    A. 365 PR
    B. 105 PR

    9:51 @ 225 and 75

  10. steve price says:

    A. 405

    B. 135

    72 reps RX’D @ 15:20. Lower back started tightening up really bad after first round. Very humbling experience!!

    • Jamiesaurus Wrecks says:

      Dear Steve, Your triple deadlift at 405 is unreal. Next time put some weight on that bar.
      Sincerely,
      Everyone at CFHSV

  11. Haley says:

    Looking strong David. Nice clean sequence

  12. David M. says:

    Thanks everyone. Looks like my head is about to explode (remember that movie “Scanners”)

    315
    135
    14:24 rxed

    Felt good about this one. Thought I didn’t have a chance when I started it.

  13. Kerri says:

    10:38 Rx’ed… Death to the lower back!!!

  14. Justin says:

    405/165/11:38 rx’d

  15. Jamie says:

    88 reps, RX,at the 15 min mark. Two reps from completion. Spent too much time trying to breathe. Stupid oxygen.

  16. mac says:

    470/185/7:56 rx