Blog

Tuesday 31Dec13

A.  Halting snatch grip DL + PS @ 80% x 1 x 4

B.  Clean pull + PC + FS + SJ – building every 90 seconds to max *start @ 65% of 1 rM C&J
C.1  Good Morning x 8 x 3, rest 60 seconds
C.2  Pendlay row x 8 x 3, rest 60 seconds
+
3 sets of
5 TnG DL *building
10 HSPU
45 sec. AB sprint @ max
rest 5 minutes
+
3 sets of
3 TnG PS *building
5 burpees
30 sec. aB sprint @ max
rest 5 minutes
RESULTS:
A. 160
B. 175-250 (failed jerk @255)
C1. 145
C2. 185
D. 1) 315#DL/29 cals, 335#DL/26 cals, 350#DL/30 cals
2) 135#PS/26 cals, 145#PS/24 cals, 150#/25 cals
Extra work: We did a CF Total in class so I decided to just get after the Strict Press and Deadlift.  Got a 185# SP and 485# DL.  485# was kind of ugly, but totally unexpected, especially after  the workout.
https://www.dropbox.com/s/whf3h945qf8xg2t/Dec31-455DL.mp4
https://www.dropbox.com/s/x1hq6arjdlhyu1e/Dec31-485DL.mp4

CONTACT US

Address:

75 Acco Drive Suite 6-7
York, PA 17402

CrossFit Journal: The Performance-Based Lifestyle Resource