Monday 7.09.12

For the first time, CrossFit has released a marjoity of the workouts a week before the Games.  Check out  the Individual workouts here
Strength: Back Squat 3x5 @ 70% of 1rm from the total. Max reps on the third set.

Conditioning: As Many Rounds as Possible in 12:00 of:
- 12 Push Presses (115/75#)
- 12 Chest to Bar Pull Ups
- 12 Pistols (alternating legs)

Post weights and rounds to comments.

14 comments:

  1. SWOD: 85# x 15

    WOD: 2 rounds + 8 Pull ups/65#, red band

    ReplyDelete
  2. SWOD: 85# x 12

    WOS: 2 rounds 55# + 7 pull ups/org band

    ReplyDelete
  3. BackSquat 1x5@165(67%),2x5@185(76%)1x9@185
    (Done at home prior to Mountain Mancation,didn't
    want to get behind the new progam)

    ReplyDelete
  4. SWOD: 185# 7 on last round
    Metcon: RX'd: 3rds + 3 pushpresses

    ReplyDelete
  5. SWOD = 220x10 on last round
    Metcon = lost count(guessed 3 rounds + 4 pull ups) and time due to kiddos. Maybe i should keep track of my lost time a have "extra time" like in soccer...

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  6. BS 85#{70%} 12 on last round
    metcon: 2 rounds + 10 pull ups, 65#, black band

    ReplyDelete
  7. Metcon: 185#- 3X5
    WOD: 3rds @95#, Assisted small black band on rds 2 & 3, used rings for pistols

    ReplyDelete
  8. swod: 3x5 @ 185
    metcon: 2rnds +12+12+6 @ 100# and small black band/ 1st round of P.S. was using rack to balance, rnds 2 &3 were rx.

    ReplyDelete
  9. Swod: 3x5 @ 116
    Metcon: 3 rounds

    ReplyDelete
  10. SWOD: 145 3x5
    Metcon: 3 rounds plus 2PP @ 65

    ReplyDelete
  11. Swod: 115x2x5, 115x10
    Metcon: 2 rds + 12PP @75#, left leg pistols assisted w ring

    ReplyDelete
  12. SWOD: 180# 2x5, 1x6
    Metcon: 2rds + 5 PP (95#,jumping PU,pistol w/ band)

    ReplyDelete
  13. SWOD: 90# 3x5
    Metcon: 3rds + 4, 55#PP, blue banded pullups, ring assisted pistols

    ReplyDelete