Strength
- Backsquat 2-2-2-2-2-2-2-2-2-2 (on the minute)
- Push Press 5-5-5-5
Strength days are important to getting better at CrossFit, getting stronger and increasing your metabolism.
Posted In: Workout of the Day
Strength
Strength days are important to getting better at CrossFit, getting stronger and increasing your metabolism.
BS: Got confused and started early so ended up doing 18 sets of 2. First 8 sets up to 145#, then 10 sets @ 117. Had to leave before PP.
BS: 110#
PP: 80#
*Should have gone heavier on both. Maybe I’ll come back and try again at 7.
Came back at 7 to try again. Didn’t do much better though.
BS: 115#
PP: 87#
A little better is better than no better!
BS: 145#
PP: 95 x 1, 105x 2, 115×2
BS: up to 133#
PP: up to 100#
bs 197
pp 155
BS: all rounds 111#
PP: up to 92#
BS- 133#
PP- up to 87#- failed at 3rd attempt w/ 97#
BS from 185 to 215
PP 135 x 4, 145
First 5 BS at 200#, then worked up to 235# over the next 5
PP up to 167#
BS – 225
PP – 135
BS: 155×2, 165×3, 177×5. Knee felt good.
PP: 111, 121×2, 133×2
BS: up to 165#
PP: up to 125#
BS: 133 (all rounds)
PP: 67, 72×2, 77×2
BS: 145×3, 155×3, 165×3, 175×2
PP: 95, 105, 117, 127, 132 poor form
BS: 225 (8 sets), 247×4 (2 sets)
PP: 135 (3 sets), 157 (2 sets)
re-do on Saturday make-up day:
BS: 275 x2 (10 sets), 225 x5 (2 sets). pace not quite EMOTM
@ work:
300 double unders
Every time you miss : 5 thrusters @ 95 + 10 situps
11:55 w/ 8 misses ( 1 was after getting only 1 double under. Ahhhhh!!)
BS: 225X6, 245×3, 250
225 x 10
No PP shoulder still a little weird…
BS last 2 at 211#, terrible knees in, almost didn’t stand it up !
PP up to 109#
255×3, 265×2, 275, 280, 285, 300(1) x2
pp: 155, 160, 165, 170.. no time for last set
BS: up to 155
PP: up to 111
3 months ago…. but 210# x2x10 (low bar) http://youtu.be/cXRJcqiyCvQ
On Tuesday’s Lifting Class
BS: 133# (all rounds)
PP: 62# (first time using barbell overhead in a while, felt great!)
@ AFC on Wednesday
)
BS: 125#
DB PP, 5×5: 25# (no rack space avail,