WOD:
A. Back Squat: 5 sets of 5 reps E3MOM
B. Sprint Sets WOD: 4 rounds for time of:
13 OHS 115/80 or 95/65 (55 and over 75/55)
13 lateral over bar burpees
13 deadlifts 115/80 or 95/65 (55 and over 75/55)
rest 1 minute between rounds
Subtract 3 minutes from total time for score
CFHSV ladies tackling 14.1!! Caroline, Ellen and Clair all looking good! 🙂
Caroline, Ellen, and Clair took on 14.1!!! Strong ladies
Great day at Crossfit Free Range in Tempe AZ. Back Squat: 60% for 9 reps, 70% for 8 reps, 80% for 6 reps, 90% for 4 reps. Followed by 4 burpees, 45# dumbbell snatch for 8 reps alternating, run 100 meters, 8 dumbbell snatch, 4 burpees: one min rest. 7 rounds for time…subtract 6 min. Smoker. Was 85 degrees here today. Sweaty. Awesome.
A. 245
B. 10:58 @ 115
Part B: 3 words – Lower Back Smoker. 2 more words: Awesome Programmng!
The ladies of the CFHSV team killing 14.1!!!!
A) 165, a little lower than 80%
B) 14:06 @ 115
New findings show….your guess is as good as mine…
http://www.precisionnutrition.com/nutrient-timing
a. 5×5 Squat 315-315-315-315-325
b. Did not start WOD
Looking good Caroline, Ellen and Clair!!
A. 205-205-205-215-215
B. 12:59 (65 for OHS; 115 for DL)
A. 275
B 9:24 @135
A. Squats felt super heavy today so I scaled to a manageable challenging weight.
B. 6:52 @ 95lbs. All sets unbroken. Outrun the pain was my motto here. I could feel my lower back seizing towards the end.
A.135
B. 8:42 Rx @65
A. 235
B. 7:55 @ 115
A. 315
B. 7:28 @ 135
A. 315-315-315-315-335
B. 9:44 @ 115 (3 Rounds), did not do 4th! Need to increase my RPM capacity!
335
7:35 @ 135
A) 255 I think
B) 7:55 @115