Our constantly varied programming does not mean random. But it does mean you may see workouts show up when least expected. Many were unable to participate in the Total on Saturday, so here you go....
SWOD: "The CrossFit Total"....again
3 Attempts for a 1 rep max of each:
- Back Squat
- Shoulder Press
- Deadlift
If you already completed the CF Total on Saturday, then you can try to beat it again, or do the following:
SWOD: Shoulder Press 5-5-5-5-5
Try to set a 5 RM on the last set
Metcon: Maximum cycles in 12 minutes of: (Primal Blueprint WOW)
-50 Meter Sprint
-10 Squat Jumps
-10 Push ups
Post weights and/or times to comments. cc
Who's the hot mexican in the middle?
ReplyDeleteBad morning, warmup sets for " The Total" felt awful..I will give it a shot next time.
ReplyDeleteSWOD Total
ReplyDelete125 bs, 95 sp, 205 dl
didn't have time for METCON
Crossfit Total:
ReplyDeleteBacksquat: 160 (PR)
Shoulder Press: 65 (PR)
Deadlift: 215
Total: 440
I finally overcame my arch nemesis the 65lbs shoulder press! I can't believe I finally got that monkey off my back.
Great job, Danyel! Matt, as the resident "Hot Mexican" we expect more from you...
ReplyDeleteStrength WOD:
- Back Squat: 370x1, 335x3, 295x5
- Shoulder Press: 205x2, 190x4, 170x5
- Pull Ups: +80x2, +45x4, Unweighted x8
Brad- thanks but im pretty sure she was refering to Kyle, and if you guys are expecting more what did you have in mind? I can mow a mean lawn if you need me to...
ReplyDeleteCFFB SWOD:
ReplyDelete-15x1 Back Squat @ 85% 1RM, rack for 5 seconds after each rep. Completed @ 240#.
CFFB WOD:
-5 rounds for time of:
1 strict pullup
1 strict press @ 80% 1RM
3 pullups
3 press
5 pullups
5 press
16:57 @ 116#
SWOD Total: 165/85/235 = 485
ReplyDeleteSWOD Total: 280/140/325 = 745
ReplyDeletegym was packed at 530. did the total with the group instead of the football wod.
ReplyDeleteTotal: 880
sq:375
sp:150
dl: 355
Note: PR. total is up 35 lbs from 845 last december.
ReplyDeleteSWOD = 135,135,135,115,135
ReplyDelete265# BS, 145# SP, 345# BS=755
ReplyDeletebs 165 x 1
ReplyDeletedl 185 x 1
sp 80 x 1
SWOD: 70# 5rm Shoulder press
ReplyDeleteMetcon: 12 rounds.
Thanks Jenny for the extra help counting :)
TOTAL : BACK SQUAT 385, PRESS 185, DLIFT 395
ReplyDeleteDid crossfit games week 2
ReplyDelete9 reps 155# dl
12 push ups
15 box jumps
Completed 7 rnds and 1 dl
shoulder press: 5x5x5x5, 95, 115,125, 130
ReplyDeleteweighted pull up 75#,
bench press 120 x 5, 135 x 4, 155 x 2
Back squat: 135#
ReplyDeleteShoulder press: 72#
Deadlift: 175# tried 205# x3 failed so had to use my last warmup rep as max--need to move up weight slower
Back Squat: 305
ReplyDeleteShoulder press: 155
Dead Lift: 360 pr
SWOD: shoulder press 5 rep max 65#
ReplyDeleteWOD: 12 rounds