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Wednesday, 2 November, 2011

Posted by Mandee on November 1, 2011   |   17 Comments

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 DeGainCrossFit Journalpreview video [wmv] [mov]

Interview with Annie Sakamoto – video [wmv] [mov]

17 responses to “Wednesday, 2 November, 2011”

  1. John says:

    Whats for powerlifting tomorrow? I’m going to do it during open gym.

  2. Tasha W says:

    Maaaaannndeeee! Awesome pic, girl! I looked at it just expecting to see the rest of that muscle up in action!

  3. Courtney Meyers says:

    F-yeah!! Kill those muscle ups Mand!!!

  4. Eric Hedges says:

    Are we on for Powerlifting tonight?

  5. Lesha says:

    GREAT JOB TODAY, COACH MANDEE (and great pic, too!)!

  6. RyanP says:

    315# 3 rep max DL
    1+7 & 1+5
    Good job Mandee

  7. Tracy Roberts says:

    MANDEE!!! Get it girl! =)

  8. Erin B says:

    Great picture, Mandee!

  9. Clair says:

    135# 3 rep max DL
    1+2 (scaled wt to 65# for DL) & 1+4 Rx’d
    Great coaching Mandee!

  10. Larry Lowe says:

    275 3 rep

    1+4
    1+6

    Great programming and great job leading Mandee!

  11. Casey says:

    It’s pictures like this that make me want to get stronger. Lookin’ good girl!

  12. Karen says:

    1+6 then 1+11. Great job coaching (and muscling up!) Mandee!

  13. AP says:

    315 (prev 1 rep max PR)
    2+1
    1+11

  14. Justin says:

    405
    2+1
    2

  15. James Stranahan says:

    185# LASDL
    1+3 scaled
    1 scaled