Variations of push ups; as prescribed (Doug), on the knees (Emma), and my personal favorite on the knuckles looking the the left (Paul) SWOD: Jerks, 3 RM
Anyway you can: Push Jerks, Split Jerks, Rack Jerks
Anyway you can: Push Jerks, Split Jerks, Rack Jerks
Metcon: T. Rice Conditioning Test (From CrossFit Football)
Complete:
Three (3) 300 yard Shuttle Runs
Rest 5 minutes between efforts.
*You have two choices: Six (6) 50 yard shuttles or Five (5) 60 yard shuttles.
To Pass Conditioning Test:
*less than 200 lbs - 60 seconds and below
*200 lbs-250 lbs - 65 seconds and below
*greater than 250 lbs - 70 seconds and below
Post max weights and pass or fail for metcon.
*less than 200 lbs - 60 seconds and below
*200 lbs-250 lbs - 65 seconds and below
*greater than 250 lbs - 70 seconds and below
Post max weights and pass or fail for metcon.
Today was a great day. I hit many new PR's doing Mondays workout.
ReplyDeletePower Cleans: old 165/New 170 PR
Back Squat: Old 235/New 245
Bench Press: Old ?/New 175
Deadlift: Old 275/New 280
Total: 870 Pounds
Followed by 3 300 meter sprints kinda thingy:
1) 1 minute 9.32 seconds
2) 1 minute 4.53 seconds
3) 1 minute 2.82 seconds
I am Smoked
3- 300 yrd shuttle runs (at 50 yrd turns)
ReplyDelete240 lbs
:57.32, :58.75, :58.62
Pass
3- 300 yrd shuttle runs (at 50 yrd turns)
ReplyDelete210 lbs
1:01.91, 1:05.1, 1:03.63
split jerk 75lb
ReplyDelete:54, :58, 1:03
2 pass 1 fail
SWOD:
ReplyDeleteWanted to work some rack jerks for fun. Worked up to 325x1 for a new 1rm PR!
Metcon:
3x300 yard shuttle runs (50-yard version)
1- 55.12 seconds
2- 57.38 seconds
3- 56.5 seconds
At 240 lbs my goal was to get the under 200 lbs score, so I guess that was a success. It sucked though!
I did 1000 yds in about 3 minutes to make sure the tour bus didn't leave me behind at Windsor Castle.
ReplyDeleteSWOD: 135x3
ReplyDeleteMetCon: 61 sec
64 sec
66 sec
swod;145x3
ReplyDeletemetcon: 66,71,76 sec
that hurt and Im hungry..
SWOD: 105x2
ReplyDeleteMETCON: Rowing
SWOD- 115 for 3 rep max
ReplyDeleteMetcon: 1:04, 1:08, 1:08 It was harder than it sounded
Split jerk: 95 x 3 rm
ReplyDelete300 meter shuttle runs: 1:05, 1:09, 1:12
FAIL!!
225x 3 (1:18,1:20,no attempt) EPIC FAIL!!! but will work harder.
ReplyDelete