Monday, Nov 14th

13
Nov

Monday, Nov 14th

Strength

Squat
3×5

Conditioning

Complete as many rounds as possible in 10 minutes of:
10 handstand push-ups to 6-in. deficit
20-calorie row
30 abmat sit-ups

Post loads and time to Comments.

42 Responses

  1. chad

    Sunday OG
    3×5 BS – 180-205-235(4) *(not prescribed to go up but trying to start a wendler’s cycle again)

    Monday’s metcon – 2+20rx (used 2 45’s and an abmat, if you go to the ground a big 45 and 25 is 6 inches but with the abmat I needed more, 10 mins goes by fast, should have gone harder)

    Bench 125-145-165(4) 5×[email protected] superset with strict c2b pull ups.

  2. JoJo

    Back Squat warm-up 65-85-105
    3×5 working set 137 (up 2lbs from Thursday)

    WOD: 2+2 HSPU w/abmat two10lb plates then 2nd rd one 10lb plate

    Accessory work:
    FFD 5: 5-5-4-3-2
    Muscle up transition: 5×3

  3. BAston

    BS: 220# (5# more than Thursday)

    WOD: 1+34

    First round: 2 HSPU with 2 45’s & ab mat / 4 HSPU with 45 – 25 – ab mat / 4 HSPU with 45 – ab mat
    Second round: 10 HSPU with 45 – 25 – ab mat

  4. sallys

    Crossfit 615 in Nashville
    20 min 1.1 power clean every 2 min (2 reps with 10s in between). Up to 108, then form got funky

    Wod:
    Without dropping the bar
    3 HPC at 135/95
    2 reverse lunges (worst part)
    1 s2o
    400m run
    4 rounds

    Fell on the last run because I am a klutz. Now I get to network with bandaids on my hands.

  5. Dan

    BS 165 (+10 from last week!)
    Metcon 2 + 20 pike pushups. No HSPU, but practiced getting vertical.
    In that sweet part of the learning curve…

    1. sallys

      Dang it, Darcy, if it weren’t for you I could totally blame my lifts on my size and no one would be the wiser. When I grow up I want to be like you!

  6. ERIC S.

    A) 5×5 back squats at 295lbs. (90% of my 5RM)
    B) Oly intervals 4 rounds every 30 seconds power snatch
    Drop and reset @ 120lbs. Rest 2:30
    *this wasn’t bad but I see the weights going up in the coming weeks
    C) Metcon 10 rounds for time
    10 T2B
    15 wallballs
    *was going unbroken then I lost my kip on round 9. Hate when you loose the kip
    12:03

    D) Strict HSPU week 2
    10-9-8-7-6
    How’s everyone else doing with the FFP ascending program?

  7. J Cash

    5×5 sumo deadlift @325
    Oly
    B) Oly intervals 4 rounds every 30 seconds power snatch
    Drop and reset @ 120lbs. Rest 2:30

    Metcon: 10 rounds for time
    10 T2B
    15 deadlift @135
    15:21

    Strict hspu
    10-9-8-7-6

  8. Melissa TruHero

    Squat almost back to normal 3×5 @ 170#

    Metcon: 3+10 with deficit push-ups on parallettes

    Pull-up program (PuP): 4-3-3-3-2