Friday 4.15.11



SWOD: Overhead Squat 1-1-1-1-1
                 Box Jump 1-1-1-1-1 (@ 90% 1 RM)

Metcon:  CrossFit Games Open 11.4
Complete as many rounds and reps as possible in 10 minutes of:
-60 Bar-facing burpees
-30 pound Overhead squat (120/90#)
-10 Muscle ups

Post reps and weights to comments. cc

11 comments:

  1. SWOD: OHS: 35-45-50-55-65; 24" BoxJump
    Metcon: 60 BfB+4 OHS @ 35#

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  2. SWOD: 215# OHS PR!!! / 36" box
    METCON: 60 burpees,15 OHS RX'D

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  3. Hey CF Vacaville North,

    Level 10 Crossfit’s next Strength Challenge “Throwdown” event will be held on June 18th, 2011. Our other events have been a blast to host and challenging for the athletes competing, so expect a day of unique workouts that are equally fun for athletes and spectators. This is a great opportunity to challenge yourself once the dust has settled from the Crossfit Open sectional, and nor-cal regional qualifier.

    http://www.level10crossfit.com/2011/04/01/summer-strength-challenge-registration-and-info/

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  4. SWOD: 205X1 OHS
    METCON: 60 BURPEES 14 OHS RXD

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  5. Overhead squats: 95x1
    Full squat snatch practice 65#

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  6. (Did this yesterday)
    SWOD:
    -Box Jumps: 42" 5x1
    -Overhead Squats: 145, 155, 165, 175, 180 (PR)
    Metcon:
    60 burpees + 16 OHS
    (Today)
    CFFB SWOD:
    -Power Cleans: 155x2, 175x2, 185x2, 190x2, 195x2, 205x2
    -Cleans Pulls: 3x3 @ 215#
    -Max Reps Pullups, 3 Rounds: 13, 11, 10
    CFFB Metcon:
    8x 50yd sprints, 20 seconds rest between

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  7. SWOD: 95# OHS - haven't been able to get 100# off my shoulders.

    Metcon: 60 burpees - burpees are evil!!!

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  8. Recovery WOD today--hurt my back on Wed deadlifts.

    2000m easy row
    3x15 of half GHD situps, back extensions, 26# KB swings, 45# bench press and green band pull-ups

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  9. Got up to 135 lb on the OHS, Kyle made me try 165 but I couldn't lock it overhead...that was a little too crazy!

    Metcon: 60 burpees + 13 OHS As Rx'd...whew!

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  10. Swos: 155lb ohs... Failed 175. Should have tried 165. Oh well.

    Metcon: 60 burpees, 13 ohs. Rxd

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  11. got up to 90lbs OHS
    60 burpees 5 OHS at 90lbs
    got jumping muscle up!

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