01-25-2012

Level I

Deadlift  3  2  1  1  1

“10 minute Cindy”

Pull up  5

Push up  10

Squat  15

AMRAP 10

compare to 1-7-2012 or 1-3-2012

 

Level II

Power Clean (90%)  4 x 2

“Nate”

Muscle Up 2reps

HSPU 4 reps

KB Swing 8 reps

AMRAP 20 minutes

compare to 12-17-2011

 

[fb_like]

5 Comments

  1. L1
    163/183/203/213/218
    5 +5
    Med band plu med band push up

    Reply
  2. L1:
    235/285/310(PR)/320(PR)/325(PR)
    WOD – 10 Rounds Rx

    Reply
  3. L2 Barbell/Strength

    CLEAN 3×1 @ 90% = 155
    CLEAN PULL 3×2 @ 115% = 175
    BS @ 95% 7×1 = 225
    RDL @ 65% DL 3×5 = 225
    OHSU on GHD with 10lb ball 3×15 with 60seconds rest

    Everything felt good, first time doing the clean pulls.
    RDL’s were gnarly on the hamstrings.

    I was the only one doing L2 work, I was lonely :(

    Reply
  4. L2:
    PC 123
    WOD: subbed 2 pull up and 2 minibandedringdips for each MU, used 2boards for the HSPU, 11 rounds

    Reply
  5. L1:
    135/145/150/155/160

    10 min Cindy: 6+ rounds
    band assist on pull and push ups

    Reply

Trackbacks/Pingbacks

  1. CrossFit Personal Training Mechanicsville VA Richmond VACrossFit Full Circle - [...] compare to 01-25-2012 [...]

Submit a Comment

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>