2013 CROSSFIT GAMES!

Monday, September 17, 2012

WOD - MONDAY, SEPTEMBER 17TH 2012

AM STRENGTH

WARM-UP
400M RUN
20 WALLBALLS
STRETCH

A. FIND 3RM SQUAT CLEAN FROM BELOW THE KNEES
(135#, 155#, 185#, 205#, 215#, 225#, 235#, 245#, 255#(FX2), 250# (5#PR)
THEN: 3X3@ 225# (90%)

B. FIND 5RM BACK SQUAT
(275#, 295#, 315#, 335#, 345, 360#(5#PR)
THEN: 3X5 @325# (90%)

C. FIND 5RM PUSH JERK
(135#, 155#, 185#, 205#, 215#, 225(F GOT 3 REPS)
THEN: 3X5 @ 190# (90%)

WOD
CMC PIT
1:30 ON - 30 SEC OFF
THRUSTERS (75#)
BOX JUMPS (20)
KB SWINGS (45#)
BURPEES

MY SCORE = 209 REPS

PM SESSION

A. FIND 5RM PUSH PRESS
(135#, 185#, 205#, 215#, 225#, 230# (5#PR)
THEN: 3X5 @ 205# (90%)

WOD
"CHRISTINE"
3 ROUNDS
500M ROW
12 BW DEADLIFTS (WEIGHED 152 THIS MORNING WENT W 155#)
21 BOX JUMPS GAMES STANDARD (24)

MY TIME = 9:32

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