Reminder: We have our first free CrossFit Kids intro class on Saturday at 1PM. The program is geared towards children aged 5 to 12. We also have our flexible On Ramp Program that starts on Saturday at 11AM. Please arrive about 10 minutes early to either.
Skill Work
Squat Clean
Strength
Weighted Pullups 5-5-5-5-5
Deadlift 5-5-5-5-5
When does the nutrition challenge formally end?
5×5 strict pull ups (missed the last one)
155#,177#,199#,209#,221# DL
Mystery vest (~30#) for pullups.
313-323-333-343-343
Last set was slow with zero bounce – fail on fourth rep.
PUs: 5×5 (strict but definitely not unbroken) weighed down by last night’s smores and this morning’s lamb sausage
DLs: 187, 187, 199, 199, 209
PU- strict : 4, 4, 3, 3, 3,
DL- 133, 133, 133, 133, 143
squat snatches–3 each at 89, 99, and 111, then 3 power snatches at 121 (not sets of 3 just did 3 then moved on)
DL: 221, 231, 243, 253, 267
WPU: 20#
DL: 130, 180, 220, 230, 260
Forgot @Home and the 220 was really 200
Strict pullups no weight
dl: 155# x2,177# x3
221, 243, 253, 267, 277
PU: 0, 5, 5, 10(4), 10(4)
DL” 177, 187, 199, 204, 204
(trying to tighten form. through 199 felt really solid. then stayed at 204 and fought against bad habits with heavy weights)
sweet work!
PU: 4 sets GB, 1 set BB (but not unbroken)
DL: 133, 143,155, 165, 177
PU: 40# vest
DL: 177#
PU: Negatives – RB – RB – RB – Negatives
DL: 133 – 155 – 155- 155- 133
Regular pullups.
DL: 225, 255, 275, 285, 300
@ AFC
Oly class —
tall snatch + heaving snatch balances: worked up to 50# (the tall snatch is the limiting factor)
heavy single behind-the-neck split jerk: worked up to 133#
SP: 5×5 45,45,47,45,45
DL 5×5 111,121,133×3
Tabata Plank holds
PU: 4, 3, 3, 2, 3 (strict, no weight)
DL: 89, 111, 121, 126×2