thursday 6.25.15

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Today is bring a friend day!

1.dynamic + push press + wallball

2. build to heavy 5 push press

double broad jump: 5×1

3. 10 rounds

10 wallballs

10 push ups

12 min cap

 

6 thoughts on “thursday 6.25.15

  1. crossfitadmin Post author

    Lab:
    1.Snatch pull + Power snatch + Hang Snatch: 5×1
    Work at 60% of 1RM Snatch. Stay at constant weight for all sets. Target 2.5kg increase per week if work sets are below 120kg. Target 5kg increase per week if work sets are above 120kg.
    2. Back Squat:
    Work to 70% of 1RM Back Squat for 1×5. Then 3 drop sets. Drop 10kg down if heavy set is below 200kg for remaining 3×5. Drop 15kg down if heavy set is above 200kg for remaining 3×5. Target 5kg increase per week if your heavy set is below 200kg. Target 10kg increase per weekif your heavy set is above 200kg.
    3a. Strict Press: 3×3
    Start at 50% of 1RM C&J. Keep weight constant across all sets. Target 2.5kg increase per week if work sets are below 100kg Target 5kg increase per week if work sets are above 100kg
    3b. Bent Over Row: 3×8
    Start at 65% of 1RM Snatch. Keep weight constant across all sets. Target 2.5kg increase per week if work sets are below 100kg Target 5kg increase per week if work sets are above 100kg
    4a. Isometric Back Extension: 3x :45
    4b. Multi Directional Lunge: 3x :45 each
    https://www.youtube.com/watch?v=BZRJYn0_O0M

    Reply
  2. rachael

    Complex: 105
    Back squat: 180-150 (to box)
    Strict press: 100
    Bent over row: 110
    3x :45 iso hold
    3× :45 with 25# lunge
    S2oh: 160
    Wod: 11:58rx
    3×6 strict pullups on far grip
    3,6,9,12,9,6,3 hspu open standard

    Reply
  3. Rachel B.

    Lab-
    Complex: 65
    BS: 175/145
    Strict Press: 80
    BOR: 70
    ISO hold: check
    Crazy lunges: w/25#

    Class-
    Push Press: 140
    WOD: 11:31 (feel like I can’t really write RX because my push-ups resembled the worm at times)

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  4. Sweddie

    Complex @ 135#
    BS @ 310#, 280#
    S Press @ 145#
    BOR @ 135#
    Rodeo lunges @ 53#
    Push Press @ 185#
    WOD
    10:48 Rx

    Reply
  5. Freddy

    No class

    Lab (done Friday):
    1. 115#
    2. 245#/225#
    3a. 115#
    3b. Skipped (did them in Friday’s class)
    4a. Complete
    4b. Complete@35#

    Reply

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