wednesday 3.18.15

Day Late 🙂

3G2C4592

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1) dynamic

2) a) 3x 5 strict pull-ups then 10 kipping

b) banded tri press downs: 3×12

c) supermans: 3×15

3) OTM 12

odd: 5 deadlifts (275/190)

even: 7 hspu strict same as last week

15 thoughts on “wednesday 3.18.15

  1. crossfitadmin Post author

    Extra: All extra AM, class PM

    1) Push Press + Push Jerk + Split Jerk
    3 sets of 1 + 1 + 1 at 60% of 1RM Clean & Jerk. Level load across all sets.
    2) Power Clean4 sets of 2 at 75% of 1RM Clean & Jerk. Level load across all sets.
    3) Front Squat:
    3 sets of 3 at 70% of 1RM Front Squat. Level load across all sets.
    4) back extension: 2×8
    split squat: 2×6

    4 rounds
    row 20 cal
    airdyne 20 cal

    Reply
  2. Leigha

    Complex 105
    P cleans 130
    F squat 130
    Back ext check
    Lunges 35#
    Ad/row:13:58
    Wod 190/7 strict for 3 rounds then 5’s

    Reply
  3. Lissa Bloom

    Complex: 115#
    Cleans: 140-#
    Front Squat- worked with 125#
    AD/ ROW: I messed up the time for Braden and I. I hit start and then tossed it on the floor which stopped it. It’s safe to say that we finished anywhere between 8 minutes to 23 minutes. #sorrybraden

    Reply
  4. rachael

    Complex 135 should of done 120 screwed that one up
    power cleans 150
    front squat 155 (2 second pause)
    Back extensions check
    split squat: 45#
    Row/airdyne: 15:50
    Wod: rx with 45’s

    Reply
  5. Rachel B.

    WOD: 190#/ 5 strict
    Complex: 90#
    Cleans: 115#
    FS: 150# (messed up, was supposed to be 140#)
    Row/AirDyne: 13:47

    Reply
  6. Freddy

    Class:
    WOD – Rx except for last rd, 4 HSPUs

    Lab:
    1. 135#
    2. 170#
    3. 195#
    4. Skipped
    Row/airodyne – 10:47

    Reply
  7. Alexandra

    Row/AD 14:35
    Back ext. & lunges done
    Did not do complex or cleans because of shoulder/trap/clavicle issues
    FS 105

    WOD:

    175#
    7 strict HSPU

    Reply
  8. Ashley

    3 sets for times of:
    Row x 15 calories 24″/20″
    Burpee Box Jump Overs x 15 reps
    Rest 2-3 minutes

    Every 2 minutes, for 12 minutes:
    Front Squat x 2-3 reps @ 105#

    Row 500 Meters 15 S2O 85# Rest 3 min
    Row 500 Meters 20 S2O 75# Rest 3 min
    Row 500 Meters 25 S2O 65#
    3x GHD Hip Extensions 8-10 reps

    Reply

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