Saturday at 10 AM we will be leading a CrossFit class at Lululemon Athletica Charlottesville on the Downtown Mall!
WOD
Level 1
10-8-6-4-2 reps each for time of:
- Deadlift @ BW
- DB Standing Press (30/20# per hand)
- DB Power Clean (30/20# per hand)
Level 2
“Linda” a.k.a, “The 3 Bars of Death”
10-9-8-7-6-5-4-3-2-1 reps each for time of:
- Deadlift @ 1.5 BW
- Bench Press @ BW
- (Squat) Clean @ .75 BW
Notes
- If sharing bars with others, use natural weights, i.e., 95, 135, 185, 225, etc.
- If subbing Strict Standing Press for Bench Press, do .5 BW as RX’ed.
Well that was terrible. Scaled so much it isn’t really meaningful to put my time, but….
33:35. Didn’t set out to but after first round realized I needed to do just the even number sets instead of the full count down, if I wanted to finish today. Scaled weights too. 275 (1.375% bw), 155 (just over 75% bw), and 135 (about 68% bw).
Just haven’t had energy this week.
Hot damn that was brutal. Still hurting from Diane’s deadlifts earlier in the week.
Finished in 20:40, but scaled weights to deadlift @ 225# (140.6% BW), bench press @ 135# (84.4% BW), and squat clean @ 95# (59.4% BW). Reached complete deadlift failure after the set of 6, so finished the 5-4-3-2-1 with only bench press and power cleans (squat clean wasn’t happening anymore either). Looking forward to a full weekend of rest and recovery. Best of luck to everyone else attempting this WOD today and this weekend.
Soooo I definitely over scaled this, but hey my form was good!
12:43
DL: 85#
BP: 55#
SC: 55#
23:07 RX with strict press sub.
I could have gone heavier…
18:15
DL: 185#
BP: 95#
SC: 95#
26:58
DL 225# x 10, 9, 8 then scaled down to 185 for remainder
Strict Press: 95#
SC: 135#
25:38
DL 185#
BP 115#
SC 95 #
I started with 115 on the SCs but really struggled to move the weight effectively and establish a rythmn so I dropped down and finally figured out the movement (even though I know it! just one of those days) around round 6.
Hot dang. I liked this. I also pretended I weigh roughly 90 pounds.
21:29
DL 135#
BP 75#
SC 75#
L1
12:38
RDL: 155
Push Press: 95
Hang Power Clean: 95
L2:19:59
DL 275Rx
BP 135
Clean 135Rx
remind me that when I’m doing WODs again (after meet season), …this is my first one
24:30 scaled big time
DL: 165
BP: 155 first 2 rounds, 145 remaining rounds
SC: 105
Also didn’t do the last 2 rounds of Bench Press
27:57
DL: 225 (245 first two rds)
BP: 155
SC: 135
26:49
DL: 185#
Floor Press: 65#
SC: 85#
19:36
DL: 107# (86%)
BP: 65# (52%)
SC: 75# (60%)
22:06 scaled
DL: 160
BP: 95
PC: 115
20:05 Rx +
245 DL Rx +5
160 Bench Rx
120 squat cleans Rx
More bench press wods
21:28
DL: 225 (145%)
BP: 135 (87%)
SC: 115 (74%)
18:45
DL rx@ 247
BP 145
SC rx@ 125
26:56
BW: 121
DL: 185 (1.53 BW, probably too heavy)
BP: 85 (0.70 BW, could have gone heavier)
SC: 95 (0.79 BW)
23:37
225, 135, 115
The guys at the AFC loved me for taking my sweet time with this one on the rack. Rx’d the workout but took about half an hour – loved this one.
DL: 315#
BP: 205#
SC: 155#
28:30 on 11/30/2014 at 175# rx. (260, 175, 130)