CrossFit Class:
Back Squat 5-5-5 (40-50-60%)
“Nancy”
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
305 Workout (6pm):
5 pullups
10 burpees
20 push ups
30 walking lunges
40 squats
50 situps
120 jump rope
50 situps
40 squats
30 walking lunges
20 Pushups
10 burpees
5 pullups
Of interest:
- USAPL August newsletter
- Men’s RX Swamp Monster results are up on the events page. More to follow soon.
- Gym only competition at the end of this month!
- Big lifts require proper gear.
damn its hot in miami
Nancy @ 75
19:04 – four minutes off my mark from March ’10
tweaked back on second power snatch so went slow all around
good to be back!!
Great to have you back weezy
CNJ (work up to max)
95,115,135,165,185,215,235,255,265(x- clean),
265(x-jerk in front), 265(x-jerk behind)
just tired. lifts felt pretty good. need to get some more sleep at night. had a bad week of sleep last week.
PCNJ
185x2x5 (mixed split and power jerk) on the minute for 5 minutes
Plyometric work
Back squats 130, 160, 190 5-5-5 (40-50-60%)
30 GHD unbroken
10×2 Reverse hypers
long stretch
5-5-5
45-50-65
3 rounds 4 time
50 dubs
25 double wb’s (4#) 11:08
Crossfit Verve in Denver,CO
Thanks Zac!
tabata ghd’s, pushups, ring rows, one legged jump rope, situps. 8rds each.
yesterday, 6 hours at http://www.renfair.com
today-rest day.
saturday-9 holes golf, walking.
Deload Backsquats 5-5-5
Nancy 18:05 @ 65# – Fun but next time i should add some more weight.
Squats 110, 135, 160: 5 x 5 x 5
Nancy 18:45 RX
squat 120×20
500m farmer walk with 2 pood kb’s 9:32 (PR)
11:47 PR (did on 8/4)