7
Aug
Monday, August 8th
Heads up gents! CFM guy’s night is Thursday at Heidelberg at 7pm.
Strength
Front squat
5 – 5 – 5 – 5 – 5
Super set with strict pull-ups.
Post all loads and pull-up reps to Comments.
Conditioning
30 Burpee Toes to Bar for Time
Post time to Comments.
Strict press: 90-95-105-110-115(4)
6 strict pull-ups each round
WOD: 3:21Rx from the big boy bar
My legs need a double rest day
165-175-185-195-195(4)
10#s off my last 5 rep max
3:31rx
135, 5 strict pu
145, 6 Strict CTB
155, 6 strict CTB
160, 6 strict CTB
160, 8 strict CTB
3:38 rx
FS 113-123-128-133-123
5ish minutes
Work gym
Dumb bell front squats
3:35 RX
73#/3
83#/3
93#/2
Switched to BS
98#/2
73# x 10/2
WOD: 4:50 Rx
Front squat 5s
Wu: 83(8)-103(5)-123(5)
5s: 133-143-148-153-158
Pull-ups: 5-5-3-3-4
Metcon: 3:24 Rx’d
Smolov day 2 with pause squats
2:40 on burpees t2b
FS: 175/185/200/205(2)/135
Pull ups: 8 each round
Wod: 3:28 rx’d (on the big boy bar)
Dropped in for some burpee T2B
2:12 Rx, no kip, mixed grip, big boy bar
108/3-113/3-118/3/123/3-133/3
3:53 Rx.
185-195-205-215-225
4:14 RX
Front squats no pull ups
185×5 225×5 245×5 265×5 270×5
103-113-118-123-128
4’s across mixed grip
metcon: 3:06 with T2B to the high rings
Front squats: 225 with chainz. Def recommend using the chains for anyone looking to work on staying back in your heels.
15 pull-ups.
Metcon: 5:10rx
Gotta try out those chainz thanks for the tip
93-98-103-108-113
5 pull-ups
3:20 rx’d
Nice job Mel!
FS: 145 – 155 – 165 – 165 – 175
Pull ups strict with 1 mississippi @ top and bottom: 5 – 5 – 5 – 4 – 4
Metcon: 4:21
felt like my shoulder ripped out somewhere in those last few T2Bs… time for a good night’s rest
235-245-255-265-275 – all very light and easy, increase next time
5-4-4-4-4 – feeling stronger day by day
30T2B cashout. I have done enough burpees recently
73-83-88-93-98
That’s harder when you can’t hold the bar.
3 rds
10 ghds
10 back extension
right? it sucks!
93-103-113-123-103
10 ring rows each round
3 rounds
10 burpees
20 sit ups
5:51
FS: 105
Pull ups: 4 each round
Wod: 1:53
fs:225,225,225,205,205 w/ chainz. back is still lit.
14-12-8-7-6 strict pu
4:06 toes thru rings.