Wednesday, July 3, 2013

Wednesday

WARM UP AS NEEDED

(1) Find 10RM within 2 sets

(2) 3 x 5 Back Squat @ 60% of 1RM
*Run 400m after last set

(3) 3 x 4 Front Squat @ Same weight
*Run 400m

(4) 3 x 3 Back Squat @ 75%
30 x DB/KB Snatch 32kg/45/35kg

(5) 3 x 2 Front Squat @ Same weight
30 x DB/KB Snatch 32kg/45/35kg

-THEN-

(6) 1 x 10 Back Squat @ previous FS Weight.
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8 comments:

  1. UnknownJuly 3, 2013 at 9:47 AM

    1. 10RM - 124kgs

    2 and 3. 5 sets @ 86kgs

    4 and 5. 5 sets @ 116kgs

    6. 10RM - 117kgs

    Subbed run for row and snatches @ 32kg DB.

    ReplyDelete
  2. Nat ForwoodJuly 3, 2013 at 10:32 AM

    Ran out of time to finish everything this morn. Hate when work gets in the way of CrossFit!

    (1) 83kg

    (2) and (3) @ 64kg

    (4) @ 80kg and 45lb DB snatch

    and that's as far as I got...

    ReplyDelete
  3. UnknownJuly 3, 2013 at 12:28 PM

    I hardly have the energy to type. That took it out of me.
    (1) 130kg. When i did the 20RM back squat cycle i finished on 127.5kg so i wouldn't have felt like i was having a go doing any less.
    (2) 95kg EMOTM then 1.32 400m rest 1 min into 3
    (3) 95kg EMOTM then 1.42 400m rest 1 min into 4
    (4) 120kg EMOTM then 2.45 with 32.5kg D/B
    (5) 120kg 1 rep on the min, then Failed the rest. My 1RM is 126kg so the 120 was super heavy. 2.30 with 32.5kg D/B
    (6) 120kg
    Took Myself and Ethan 30mins from start to finish

    ReplyDelete
  4. UnknownJuly 3, 2013 at 12:50 PM

    1. 83kg
    2. and 3. @ 78kg
    4. and 5. 83kg
    snatches @ 20kg KB
    ran out of time.

    ReplyDelete
  5. VeronicaJuly 3, 2013 at 2:08 PM

    This WOD took it out of me too. BIG TIME....HC, wow-za, that was a beauty.
    Did a slightly modified version, kids are away on holidays, so I had more time.

    1. 44kg, 57.5kg, 75.5kg
    2. 5x5 @ 64kg, 400m Run 1.36min
    3. 5x4 @ 64kg, 400m Run 1.48min
    4. 4x3 @ 80kg, 45lb x 30 DB Snatch 2.44min
    5. 4x2 @ 68kg ,45lb x 30 DB Snatch 2.42min
    6. 75.5kg

    ReplyDelete
  6. UnknownJuly 3, 2013 at 6:00 PM

    1) 93kg

    2)70kg & 1:41 400m

    3)70kg & 1:40 400m

    4)88kg & 3:03 @ 32.5kg

    5)88kg & 2:51 @ 32.5kg

    The last 10 back squats was possibly the worst I've ever felt during back squats.

    ReplyDelete
  7. AnonymousJuly 3, 2013 at 8:17 PM

    1.. 10rm @134kg, 2&3 @104kg, 4&5 @124kg, KB@32. 2:28, KB@32. 3:58, 6. @124kg but only got 7 out.. This one was tough!! I rested 1min between sets..

    ReplyDelete
  8. Michael ClissoldJuly 3, 2013 at 8:44 PM

    1) 123kgs
    2) 90kgs and 1:56 for the run
    3) had to drop the weight for the fronties - 80kgs - run 1:46
    4) 115kgs - snatches 32.5 kg - 2:47
    5) dropped the front squats on the first go had to drop it back to 70kgs - ripped through the snatches at 2:02 this time.
    6) only got 6 out @ 100kgs.

    so so broken.

    ReplyDelete

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