3 rounds for time of:
400 M Run
10 Hang Squat Cleans (135/95)
15 Box Jumps (24/20)
Rx’d + (185/125)
1) Bench Press 10-8-6-4-2 (increasing load each set)
2) Tabata Push Ups 8 x 20 x 10
Data And Your Diet-EC Synkwoski-Video
CrossFit Games Update: April 1, 2014-Video
CrossFit Games Update: April 2, 2014-Video
Schedule changes:
Tuesday/Thursday-12:00-1:00 Lunch Time Express WOD
Tuesdays/Thursday 5:30-6:30 CrossFit Teens
“Experience is a hard teacher because she gives the test first, the lesson afterward.”~Vernon Law
12:55
BP 225/235/245/255/275
SWOD: 155,175,195,225,255
WOD: 16:40 @ 165lbs 2 rds and 185 lbs 1 rd
SWOD 65/70/75/80/85
WOD hang cleans @ 55; step ups
(Deload Day….or save the legs so I could run day!)
Post wod: ran 4.4 miles
BP 235/255/275/295/315 fail last rep
13:40 @ 185
BP 85/90/95/100/105
WOD 12:14 @115
DBBP – 5 Rds, Max Reps @40s
16/13/11/9/9
WOD – 19:52
7 HC + 7 FS/22″
SWOD 205,225,235,255,275.
13:23 155 hang cleans/20″ box
11:17 (95)
BP: 155/185/195/215/235
BP 85/90/95/105/115 (PR)
16:09 @ 90lbs.
14:57 @ 135
BP 155/185/205/215/225 (a little help on last 2)
BP 85/100/105/115/120
14:18
16:17 @ 115
SWOD: 155/185/205/225/245
205,225,235,255, 275 (14:20)
10:59 (125)
12:39 @ (185)
205/215/225/245/275
Wod 14:10 @ 95
Sword 135/145/155/165/175 Then 2@205 & 2@225 pr
13:36