Home CrossFit Monday the 19th of July, 2010

Monday the 19th of July, 2010

Posted on July 18, 2010 DM
6 Comments BOOKMARK

 

Back Squat
3-3-3 (70%-80%-90%)

135lb Front squat, 7 reps (or 50% of your 1 RM work max)
7 Push-ups

On the minute for 7 minutes

Extra Credit: Max bar muscle ups/c2b pull ups, 1 round

The Swamp

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6 Responses to “Monday the 19th of July, 2010”

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  • K-Roc says:
    July 19, 2010 at 7:36 pm

    Props on todays programming. Nice WOD.

    BS: 315 / 345 / 345 – 3/2/2

    WOD: 165lb x 5.2 rds

    *Will be a great WOD for Diablo in the future. Simple, nasty.

  • PANOS says:
    July 19, 2010 at 7:55 pm

    DL (make-up) 5-5-5
    270
    310
    350

    BS 3-3-3
    225
    255
    285 (+1)

  • Dominic says:
    July 19, 2010 at 9:03 pm

    Headstand practice
    Handstand practice

    Deadlift
    130×20

    Press deload

  • Juan says:
    July 19, 2010 at 9:08 pm

    BS 3×135-3×155-6×165

    7 FS @ 95# /7 Push up Wod. Droped bar on fifth rep of last round.

    Muscle up Attempts. 1 Succses.
    Max Chest to bar 6. ;(

  • Chris G says:
    July 20, 2010 at 8:26 am

    Clean and Jerk work:

    worked up to 185 power clean & push jerk and clean & split jerk. AMRAP clean and jerk 185 in 3 minutes – 9 hit, 1 fail. Split jerk is the way to go for me. Rest then 4 straight power cleans at 185.

    3,3,3 back squat – 185,210,240

    Finisher – 1 minute 7 frontsquats, 7 pushups / 7 rounds

  • javier says:
    July 20, 2010 at 3:32 pm

    brutal brutal warmups today guys.

    jog
    sprints
    heavy squats
    3 rounds of pushup/pullup/squat
    then
    WOD!?!?!

    changing your name to “Crossfit Ruthless”

    good work. can’t wait to punish myself again tonight. FGB!!