Tuesday December 5, 2017

Warm Up

3 Rounds

:40 sec slow Row or Bike :20 sec fast

10 Goblet Squats

5 Spiderman reach each side

10 Monster Walks

WOD

Part A

Front Squat 3X3@80% 1 RMΒ  warm up to 80% then start

Front Squat 3X1 @ 85% 1 RM

Part B

15 Min AMRAP

4 Bar MU

8 Front Squats 155/105 from the ground

12 Burpee Box Jump Overs 24/20

 

CrossFit Light

7 min AMRAP
15 cal row
15 wall balls

rest 3 min

7 min AMRAP
10 dips
10 pull ups / ring rows
10 Ab cals

rest 3 Β min

7 min AMRAP
10 wtd step ups
10 wtd lateral lunges
10 DB bent over row

CrossFit Teens

3 x AMRAP in 5:00, rest 2:00 in between

3 hang power cleans

3 front squats

3 shoulder-to-overhead

4 x 50-meter shuttle run

Skill: 3x 2:00

plank

12 toes-to-bar

19 thoughts on “Tuesday December 5, 2017”

  1. A) 215#
    B) 4 rounds @ 125 front squat

    Great job everyone!

    Thanks Wendy for the extra motivation to finish the 4th round

    #darklifters

  2. A: to 215#
    B: 3rnds+MUs (135#, step ups: focused on MU attempts, got only 2 good ones when using the Red band… sigh πŸ˜‰

  3. I am too slow to build up to 85% quickly so kept adding weight (scared delicate butterfly :D)
    3×3 : 205-225-235
    3×1 : 245-255-265 (kept the bar on my fingers)

    B. 3 rnds + 9 BBJO
    scaled 8 C2B for the 4 BMU. C2B felt better than usual once warm, though my lungs were hurtin’ today. πŸ˜€ (kept bar on fingers 66% of time, honest attempt. A real man would’ve reset and kept it on 100% of the time πŸ˜› )

  4. A. 3×3 @100#; ran out of time for the 3×1

    B. 3 rds + 7 fr sq
    Slow and scaled: 8 strict C2B, blue/skinny red bands; 65# fr sq; burpees (step down and step up), box steps
    Not sure why the burpees made my lower back hurt. Need more mobility time!

  5. A. 3×3 @ 135, 3×1 @ 145×1 and 155×2 – went off of feel, not percentage

    B. 6+2 RX (I think) – all bar MU unbroken (except missed very last one before clock ran out)

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