21
Jun
Wednesday, June 22nd
Heads Up! This weekend we have our Annual Boat Basin Social on Saturday
and a Hip Mobility and Movement Seminar Courtesy of Lux PT on Sunday
WOD
For time:
100 Bench Press 135/95
*Run 400m every time you rack the barbell or rest it on your chest.
courtesy of CrossFit Linchpin
Oly Class
EMOM for 15 Minutes
Power Clean
1+1/4 Front Squat
3-3-3-3
WOD – 38:23
Total Run – 4000m
19:51 Rx, that was the most fun. Two sets of 50 and a 12 minute 400m run.
1 1/4 Squats 4-4-4-4
185-195-205-215
Reservoir lap
15 mi on the bike
Reservoir lap
HUMP DAY
24:08 rx’d
20/16/14/13/13/12/12
The soreness that’s going to come from this workout is going to be painful. I was hoping Matt would fail at the 99th rep so I had a shot to catch him at the end…. But no dice.
Oly
Cleans: 135(2)-145(2)-155(2)-165(2)-175(5)-185(1)
FS: 135-145-155-165
WOD:
29:59 Rx (22-12-12-9-11-9-9-9-7)
20:37 @ 80#
25/20/15/15/14/11
24:46 #63
15-15-10-12-13-13-14-8
great one!
First post. Second Day at Crossfit Metropolis. Loving it.
37:14 @ 95#
15/10/10/10/10/10/10/10/8/7
Power Clean: 73-73-78-83-83-88-93-93-98-103-108-113-118(f)-118-123(f) these felt bad
FS: 93-103-108-113 these felt good
WOD: 13:52 @ 43lbs (33-30-22-15)
This was fun. I will try this again at 53 or 63 when I have more time and want to run more 😉
8:34 rx’d
STFU
1 set of 100?
20-17-10-13-12-11-10-7
30:41 @ 68#
21-16-14-12-13-13-12 in 31:55
24:12 rxd
29:04 rx
17-15-15-10-11-11-11-10
24:18
25-18-13-12-10-9-7-6
165 / 125
62 reps at 30:00 cap
@73#
OLY Class
95 up to 145 on Power Cleans – Thanks for helping fix my form Coach Melanie
125 on the torture Front Squats
Anyone have any good articles/pointers for better upper body balance on front squats? My left shoulder always caves before my right. Not just in squats but most parts of life.
Really wanted to bench press 100 times but didn’t have it left in me. Maybe a fun one for the weekend.
89 reps at 57# by the 30min timecap
15/12/8/8/8/9/8/8/7/6
love the running with some benching in between
63 – 29:11 ( I just aim to do a consistent 15 bench press)
Power Cleans – 210
Fr squats – 210
Wod Rx – 28.46 (25,15,10,12,10,10,9,9)
27:45 @ 63lbs
20-20-15-11-14-15-5