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Tuesday, August 2 2016

Posted by Mandee on August 1, 2016   |   22 Comments

Lance

 

 

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

 

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22 responses to “Tuesday, August 2 2016”

  1. Brian B. says:

    Lance is a solid guy! I enjoy working out with him in the 5am class. Keep it up buddy!!

  2. George C says:

    Looking strong Lance!

  3. Mandee says:

    Lance! Lifting heavy and looking strong! Keep it up dude! 🙂

  4. Nathaniel says:

    Lance is one dedicated and strong Crossfitter that makes it all look smooth with his laid back approach 😄

  5. Andy says:

    There’s a 5:00 AM class?? Salute to Lance and 0500

  6. BP says:

    A. 280# PR
    B. RX 3+6(I think?), 2+1, 2+6

  7. Jeremy M. says:

    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!

  8. CoachDB says:

    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.

  9. John H says:

    A. 225
    B. 2+8, 3+11,3+4

  10. KOBRA says:

    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

  11. Mandee says:

    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

  12. Caroline says:

    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!

  13. MH says:

    A. 145

    B. 2+8, 3+3, 3+8 RX

  14. Heath sharp says:

    A) 365 shoulders still ruined from the kbs Saturday… 😑

    4+1 Rx+

    4+4 Rx+

    3+14 Rx+

  15. jamie cherrypicker says:

    A. 175 pr
    B. 2+8, 2, 1+13 rx

  16. Bradley says:

    Big weight there in the front squat Lance. Looking good dude!

    A. 250 PR

    B. 3+2/3+6/3+11 Rx

  17. Justin says:

    315
    3+12/3+8/4 rx+

  18. Mac says:

    315

    4+5
    3+15
    4

  19. Eric says:

    365
    3+7
    3+2
    3+1

  20. Brian A says:

    A. N/A
    B. 3+6
    3+3
    3+4