WOD:
A. In 15 minutes, establish a 1RM bench press
B. 2 minute AMRAP of:
5 power cleans 115/80 (MRX 95/65)
5 strict press 115/80 (MRX 95/65)
5 barbell push-ups (MRX regular push-ups)
rest 2 minutes
3 minute AMRAP of:
7 power cleans
7 push press
7 barbell push-ups
rest 3 minutes
2 minute AMRAP of:
5 power cleans
5 push jerks
5 barbell push-ups
Score = rounds plus reps for each AMRAP listed separately
C. Core and Shoulder Accessory Training:
30-50 toes through rings
200m OH plate carry/waiter walk
30-50 plate French/tricep press
Check out Mason Dixon’s menu for next week. Aug 8
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Lance is a solid guy! I enjoy working out with him in the 5am class. Keep it up buddy!!
Looking strong Lance!
Lance! Lifting heavy and looking strong! Keep it up dude! 🙂
Lance is one dedicated and strong Crossfitter that makes it all look smooth with his laid back approach ?
There’s a 5:00 AM class?? Salute to Lance and 0500
A. 280# PR
B. RX 3+6(I think?), 2+1, 2+6
7:00am Class:
A: 255#
B: 3+6/3+8/3+2, RX
C: Complete w/ 5 sets of 10 ttr, 45# French press, 200m@45#
– Great class Nate! Great 400# bench Big Brent!
A: 255# Bench Press This should be a testament to non-consistency. In 2014 prior to CF Games I had a 305lb bench Long hill to hike back up. As I always preach, it is not what you used to have, it is, what do you have today!!!
–
B: 3+2 / 2+10 / 2+6 RX Zero sustainable energy and endurance This hurt so bad. Contemplated not even doing last 2min AMRAP. Ouch
–
C: 200m 55LB OH Waiter Walk Had to stop and rest twice
30 45lb Plate French Press
30 Push-ups w/SlingShot device
I wont lie, I am so sore. The last 3 days have put a whipping on me.
A. 225
B. 2+8, 3+11,3+4
Still nursing that nagging back injury, but I was able to workout for the first time in a week.
A. Built up to 315 Back Squat
B. Practiced a wod for Mayhem on the Mountain (upcoming competition) because it came a torrential downpour
C. Built up to 245 Bench Press
D. 4+3 / 4+2 / 4+1, scaled to 75#
E. 2:00 Leg Hold unbroken, 40 Reverse BW Lunges, 30 Toes-Thru-Rings
AM Open Gym:
Yesterday’s 1RM Back Squat: 250
A torrential downpour and lightening didn’t allow for “Augustus” so we did a different AMRAP of double unders, deadlifts and chest to bar pull-ups
Core Development completed
PM Open Gym: Today’s WOD:
A. 175 PR
B. 3 + 8 / 4 / 3 + 10 RX
C. completed
nice PR Mandee!
Great job Mandiesel!
A. 5×5 @ 95#, been having shoulder issues when going heavy on bench, so went lighter
B. 3+6/3+3/2+14 Rx
C. completed
Great class John!
A. 145
B. 2+8, 3+3, 3+8 RX
A) 365 shoulders still ruined from the kbs Saturday… ?
4+1 Rx+
4+4 Rx+
3+14 Rx+
A. 175 pr
B. 2+8, 2, 1+13 rx
Big weight there in the front squat Lance. Looking good dude!
A. 250 PR
B. 3+2/3+6/3+11 Rx
315
3+12/3+8/4 rx+
315
4+5
3+15
4
365
3+7
3+2
3+1
A. N/A
B. 3+6
3+3
3+4