18
Dec
Monday, December 19th
Strength
Find your 4 rep max back squat
4-4-4-4-4
More Strength
10 min Amrap
1 power clean, 225/155
2 bar muscle ups
3 deadlifts, 225/155
Post results to Comments.
38 Responses
18
Dec
Monday, December 19th
Strength
Find your 4 rep max back squat
4-4-4-4-4
More Strength
10 min Amrap
1 power clean, 225/155
2 bar muscle ups
3 deadlifts, 225/155
Post results to Comments.
0 Response
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https://www.youtube.com/watch?v=fOPGXxMYR2Q
#allinthehips
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5k run 23min (lifetime PR by a lot)
Finished off 5 miles in 36min (also a PR)
dtm are you proud of me?
I guess that makes you fit, Sandy. Right, DTM? ????
She’s super fit and I’m super proud!!
BS: 205-225-245-265-275
Metcon: 10 rounds @ 205
Did the first round rx and dropped after that
Treated it like an emom
BS:
85(WU) – 115,135,145,155,165
AMRAP:
9+1 @ 135#
c2b
arms are fried!
BS: 65-75-85-95-105
Only got 1 very ugly looking rep @105
AMRAP: 11+3 @65 and ring rows
BS:145-155-160-165-170
AMRAP: 8 +1 @83 w/strict pull ups.
BS: 135-145-165-175-185. PR!
AMRAP: 8+2 @ 115 w/ C2B. Feel like I could have done more but my arms forgot how to clean circa round 6. Failed a few times, did a hard reset, pushed thru the last 2.
Back Squat
120-130-140-150-155×3(F)
AMRAP:
10+2 @ 115#
[bar MU: left arm good/right elbow had to pop over every time, need to work on getting both together in OG and then move on stringing]
https://www.youtube.com/watch?v=fOPGXxMYR2Q
#allinthehips
215 BS
12 @ 115
BS: 195-205-225-235-245
4×8 strict dips between sets
WOD: 5+2 @165#
My BMU’s went flat after 4 rounds
Because all of my calories yesterday came from pizza, beer, ice cream and cookies:
21-15-9
Ass Bike Cals
OHS @95#
6:27
BS: 275-305-325-345-225
Metcon: DNF
My back is pretty sore from the past three days. Attempted the wod at 205. Stopped after first deadlift and then rolled out my back for a bit
BS: 225-245-265-275-285 PR
– 10 dips superset
Bringing the Heat: 13 Rounds at 205
Tabata Bridges: rough
a) 8×5 BS, 215
8×3 def hspu
b) 8 rounds of mainsite
25 minutes, 20 sets aka Humble City
c) 100 ghd sits
Lolz, “Jettison the dumbbell after third rep”
BS 185-205-225-235-245
Super set 4×5 ring dips
9 rounds at 155#
Tebata 8 rounds :20 bridge holds (rough)
Weighted step ups with 95 lbs
6×5
Amrap: 8 rounds rxd
4 rep Back squats 275, 295, 315, 335, 345
Then
10 min Amrap
13 rounds + 1 PC Rx’d
Crossfit Bondi
Got some rope climb, hand stand hold, and L sit hold work in for 18 minutes.
Wod:
0-3 minutes 2 rounds
6 OHS
6 T2B
3-6
8&8
6-9
10&10
95/65
I finished all before each time cap rx’d (total Brian wod). Very friendly group.
Nice to pick up a barbell again.
BS 153#
11 + 1 @ 113# with jumping pull ups
5min AMRAP push-ups 80 I had more last week…
Pull-ups on a tree 3×5
10 Minutes Strict Toes to Bar
– 52 reps
BS: wu 115(4)-135(4)
4s: 155-165-175-185-190
Metcon
9+1 @ 143# with C2B
Followed by 2 Mile ass bike with 2 min rest in between
And some attempts at glute ham raises with 1 inch band
Bs 113-133-153-163-173(failed on the last – but it’s my 3rep pr)
Metcon:
1 bent over row 93#, 2 c2b, 3 dl
13+0
BS: 305
Metcon: 9 @ 175 with pull-ups
BS 133 – 143 – 153 – 163 – 173
WOD
10 rounds even
First round @143, rest at 133
Jumping Pull Ups
BS – worked up to 305
WOD – 8 rounds 225 & C2B
BS – 225 -245 – 265- 275 – 285
Metcon: 12 Rounds even w/ #205 PC’s and DL’s
(last round was done in < 30 secs I dont know where that came from)
Sorry – c2B subbed
245×4 back squat
11 rounds @ 185
when did everyone’s squat get so strong?
185-205-215-225-235
wod 11+3 reps at 155 and C2Bs. but maybe it was only 10
BS: 265# (4)
Metcon: 11+1 @ 160 and C2B
bs 235,245,275,295,325
metcon: 7+1 @ 245
heavier pc felt fine… mu never clicked.
BS: 135
11 rounds at 135. modified to 3 cleans, 2 pullups, 3 deadlifts
First Crossfit workout ever. Only goes up from here.
BS: 245
10+1 @155 with pull-ups
max back squat @ 135
10 @ 75 using rings