Run 1 mile (MHS loop)
For time:
Strength:
Power Clean 3-3-3-3-3 (set a new 3 rep max)
KB Bench Press 8-8-8-5-3
Be Grateful for Your Problems-CrossFit Lisbeth
“Midline Progressions on Rings” with Jeff Tucker by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]
So often time it happens, we all live our life in chains, and we never even know we have the key. ~The Eagles, “Already Gone”
PC: 90/95/100/100/105
KB bench: 65 (35+15’s) /75 (35+20’s) / 75/ 87 (35+26’s) / 92 (35+26’s+2.5’s)
MHS loop- 9:10
7:55 mile
PC 95 lb
KB BP (35+26+26)(35+26+26)(35+26+26)(35+26+26+10)
Power cleans: 135, 145, 155, 165, 175×2 failed on 3.
Maxed at the end of Power Cleans at 180..
Mile 8:38
PC: 90/95/105/110/115
KB bench: (35lb bar + 15lb)(35lb bar + 26lb KB)(35lb bar + 26lb KB)(35lb bar + 26lb KB + 2 1/2 plates)(35lb bar + 26lb KB + 5lb plates)
MHS loop- 10:52
6:44
PC:205/220/225/230f/230f
(8) (5) (3)
BP: 95+(53,53+5,53+10/53+15+10/53+15+10+5)
7:18
Power clean 250/265/275/280/290 x 1 fail x 2
Box squat 10 x 2 at 275 for speed
7:30 mile
Power Clean: 105/105/110/115/120
BP: 87/97/97/102/107
9:32 mile
65/85/95/95/100 – power clean
10:38 loop
55/65/75/80/85 PC
65 lb KB bench press
8:40 mile
PC – 75/85/90/95/95
BP – 65/65/65/75/75
12:16 mhs loop
PC 205,215,225,235,245
KB Bench 201,211,236,251,276
8:07 mile
PC 205,220,225,230,230 fail
Bench 201,215,221 X 8’s,251 X 5,276 X 3
6:51
KB BENCH: 95 lb + 53 KB (8), 53 & 35 KB (5), 53 35 & 26 KB (3)
8:20
PC 250/265/275/280/290 -fail
Speed sqauat w/chains 275 10/2
24 muscle ups
8:30 Mile
Worked up to 120lbs then had to leave
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