Warm-up:
Partner 1 rows for 1 minute while partner 2 completes AMRAP in 1 minute of 5 KB SDHP, 3 parallette burpees; Repeat 3 times
Workout:
AMRAP 30 seconds
3 Deadlifts 135/95#
5 Box jumps 24″
Rest 30 seconds
Repeat 8x
Rest 2 minutes
AMRAP 60 seconds
10 Kettlebell swings 1.5/1 Pood
5 Burpees
Rest 60 seconds
Repeat x 6
Cool-down:
Instructor led group stretching
Powerlifting:
A. Work up to a heavy single Split Jerk; Rest as needed between lifts.
B1. Press 5 x 3-4 @12×1; Rest 2:00
B2. Single arm dumbbell bent over row 5 x 7-8 @30×1; Rest 30 seconds between arms
C. Ring dip AMRAP x 3; Rest 3:00
“A Well-Organized Box: CrossFit 810” with Joe DeGain, CrossFit Journalpreview video [wmv] [mov]
Interview with Annie Sakamoto – video [wmv] [mov]
Whats for powerlifting tomorrow? I’m going to do it during open gym.
Maaaaannndeeee! Awesome pic, girl! I looked at it just expecting to see the rest of that muscle up in action!
F-yeah!! Kill those muscle ups Mand!!!
Are we on for Powerlifting tonight?
GREAT JOB TODAY, COACH MANDEE (and great pic, too!)!
Agreed! Great coaching:) Looks like an athlete profile pic to me….
315# 3 rep max DL
1+7 & 1+5
Good job Mandee
MANDEE!!! Get it girl! =)
Great picture, Mandee!
135# 3 rep max DL
1+2 (scaled wt to 65# for DL) & 1+4 Rx’d
Great coaching Mandee!
275 3 rep
1+4
1+6
Great programming and great job leading Mandee!
It’s pictures like this that make me want to get stronger. Lookin’ good girl!
1+6 then 1+11. Great job coaching (and muscling up!) Mandee!
Oh, and 245# DL x 3-Rep TNG (Heavy lift, but not a max lift).
315 (prev 1 rep max PR)
2+1
1+11
405
2+1
2
185# LASDL
1+3 scaled
1 scaled