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
Totally dope!
my honey!! AND he cooks 🙂 Looking good boo!
WOOOOHOOOO David!! Looking good! 🙂
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
One STRONG GUY! One of the nicest too!
A. 315
B. 155
C. 18:54 rx
Took everything in the tank on that couplet at that weight.
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!
Just wanted to give y’all an update.
84 degrees and sunny in destin.
Paul, we were real worried about that! Hope you don’t get an uneven suntan with that boot on.
Don’t you dare get sand in that boot! Have a piña colada for me
A. 365 PR
B. 105 PR
9:51 @ 225 and 75
A. 405
B. 135
72 reps RX’D @ 15:20. Lower back started tightening up really bad after first round. Very humbling experience!!
Dear Steve, Your triple deadlift at 405 is unreal. Next time put some weight on that bar.
Sincerely,
Everyone at CFHSV
Looking strong David. Nice clean sequence
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.
Great job David!!
10:38 Rx’ed… Death to the lower back!!!
405/165/11:38 rx’d
88 reps, RX,at the 15 min mark. Two reps from completion. Spent too much time trying to breathe. Stupid oxygen.
470/185/7:56 rx
Holy *&*(!