24
Feb
Sunday, February 25th
Olympic Lifting
Power Clean
3-3-2-2-2-1-1-1-1
Back Squat
3-2-1-3-2-1-3-2-1
WOD
Crossfit.com Workout 180224
*Possibly modified for space, equipment, etc.
Post results to Comments.
Olympic Lifting
Power Clean
3-3-2-2-2-1-1-1-1
Back Squat
3-2-1-3-2-1-3-2-1
WOD
Crossfit.com Workout 180224
*Possibly modified for space, equipment, etc.
Post results to Comments.
Friends! I’m trying to give away my bib for the NYC Half on March 18th. Let me know if you or any of your friends are interested.
I volunteer as tribute
PC 3: 95-100, 2: 105-110-115, 1: 120-125(PR)-130(Squat clean)-130(f)
BS: 135-140-145; 145-150-155; 160-165-170
CrossFit WOD
17:04 rx, L’s were a little bit sloppy, but all in sets of at least 3.
28:30 – sets of 15,12,9,6,3
Olympic Lifting
PC
3s: 115,125
2s: 130,130,135
1s: 140,145,150,155
BS
3:135,135,145
2s: 150,145,145
1s: 155,145,155
Sunday WOD
19:19 Scaled
15-12-9-6-3
HSPU & L-Pull-ups (did better in the negative/eccentric portion on these)
hspu sets (6-4-5; 4-4-4; 5-4; 4-2; 3)
Gymnastic work today:
5 rounds-ish:
3 press to headstand straddle or tuck
3 attempts at free standing handstand
EMOM for 12 min alternating every min:
5 pull-ups normal/wide grip/narrow grip/mixed grip left reversed/mixed grip right reversed/reversed grip
5 dips – used bars between GHDs
blue band and small red band for pull-ups
small red band for dips
OLY PC 133 BS 145
WOD 21:05 pike push ups/ jump tuck pull up
Power cleans
3: 85 – 95
2: 105 – 110 – 115
1: 120 – 125 – 130 – 135
Squatz: 3 – 2 – 1
a: 95 – 105 – 115
b: 105 – 115 – 130
c: 120 – 130 – 140
OG:
21/18/15/12/9/6/3 HSPU / Strict Pull-Up
18 something (clock was stopped in the middle of wod)
OG Power Clean
155(3)-165(3)-175(2)-180(2)-185(2)-190-195-200-205(f)-205
9 Min EMOM BS
185(3)-205(2)-225-205(3)-225(2)-245-225(3)-245(2)-265
Metcon: 19:37 kipping hspu & kipping Lsit pull ups mostly in sets of 3
Oly
Power Cleans
3s: 105-115
2s: 120-120-125
1s: 125-125-130-130
Back Squats
3s: 140-145-150
2s: 150-155-160
1s: 160-165-170
CrossFit WOD (scaled)
18-15-12-9-6-3
HSPU
Kipping L-pull-ups
– 19:12
Made up 5 rds
250m row
40 double-unders
15 dB single-arm overhead reverse lunge steps 50#
Approx 1:1 work:rest with some globo courtesy breaks
20:22
Wod 18 15 12 9 6 3 sets of pike push ups with feet on ground and head to floor…kipping L pullups one at a time 23:45