Lift:
Bench Press
5-4-3-2-1
Increase loads for each set to find your 1 RM
WOD:
"Hang Squat Clean/HollowRock"
8 Rds
20 sec AMRAP Hang Squat Cleans 95/65lbs
40 sec rest
20 sec AMRAP Hollow Rock
40 sec rest
[AMRAP - As Many Reps As Possible]
Post loads, reps of each exercise and total to comments.
Thursday, December 17, 2009
Subscribe to:
Post Comments (Atom)
Posts
12 comments:
at the academy all day and into the night, unable to make this one. All my favorite exercises also!
Dammit ... I have missed any type of Bench Press every time it's been involved !!!
I'm collecting coats for the needy. My goal is 500 by Jan 7th. We have 300 already. Every room has a closet, and every closet has a coat that you know you'll never wear again. By giving it to someone in need you'll be transferring all of your Crossfit powers to them. It's a win win. Just drop them off at the gum, I'll pick them up. Thanks, Atlee.
Not making it in and not happy about it.
Yo Kev, which gym or does it matter? I have some jackets I beleive I can donate.
Either one, I'll ask Mark to bring them home. Thanks dude, it's gauranteed to improve your Fran time by a minute.
I really wanted to make today but I have dance early tonight, I've never done bench press :(
Hey Everyone,
Doug Scholder here. Just signed up for OTG! Been doing crossfit on my own for a while. Can't wait to get in with the Professionals! Did the workout today at school. Felt good. 124 total reps. I may regret saying this, but I felt like I could have reversed with the work and rest times. Felt like the 20 seconds flew and the 40 took too long. Usually feel completely the opposite and want to curse the stop watch. Hope to here how it was for everyone else. Looking forward to my first clas on Saturday!
So, Justin...maybe Johnny Cash had CrossFit fire-breath back when he wrote: "...And it burns, burns, burns, the ring of fire...the ring of fire..." - Damn Pandora!!! 2x in one WOD! Lmao! ;)
Great job Jackie & Steve! Justin, awesome coaching!
Lift: 65, 75, 80, 85, 90
WOD: RX'd 57/109 = 166
I can't believe johnny cash made me f up my workout!!! Couldn't stop laughing!!!
Lift - 65, 75, 80, 85 (1.5), 90 F
Last time I did bench I failed on 85, so I guess today was alright.
WOD - rx'd 44/79 = 123
HI DOUG!!!! Welcome!!! Might be seeing you saturday! Depends how I'm feelin :)
Fun time today justin, steve, michelle!!
lucky...i think i would be able to do a sub 2 minute Fran if I listened to johnny cash. I'll have to try it!
Bench press
135,165,185.205,225
wod RX 176 TOTAL 50 sq 126 hollow rocks
GOOD WOD TODAY
See ya tomorrow for Freaky Friday
Post a Comment