Front Squat 5-5-5+ (65-75-85%)
Add 10 pounds to your training max today.
Rest as needed
“Jackie”
Row 1000 meter
50 thrusters, 45/33
30 pull ups
Row 1000 meter
50 thrusters, 45/33
30 pull ups
Skill of the week: Split Jerk
Challenge of the week: 1,000 double unders for time. Complete this challenge anytime during the week either in one straight effort or broken up into seperate efforts over the course of the week. If you do it in one effort, note time and method used.
Of Interest
- We are having our second annual Winter Party Potluck on December 17th at 8pm on the roof of the Bank Lofts (8101 Biscayne Blvd). There has been some interest in doing amigo invisible for this party. If you are interested in that please email crossfit305@crossfit305.com.
- There is a CrossFit Endurance Cert at Threshold this weekend.
FS 5-5-5 (195 training max)
125, 145, 165
Jackie – 8:52 (38 seconds off PR)
1000 dubs later in the week
FSQUAT
95-105-115
(back is not ok, so just doing it w ligth weight)
wod
10:19 rx
Oly
3 position snatches 70%x3x5 (150)
Snatch pulls 90%x3, 95%x3, 100%x3 (195,205,215)
Snatch Push press 5,4,3,3,3 (155,160,165x3x3)
then:
Jackie-OOOOOOOOOOOOOOOOOOOOOOO!!!!
6:15 PR
Friggin Pull-ups again.
Rest from the road day.
Morning Jog
Afternoon
Press
150×5
175×5
195×8
FS (5/5/5)
170 – 195 – 220 (+1)
Jackie
6:58
took 4 sets to do 30 pull ups (10/8/7/5)
Pete – Thanks for counting
Sweet Boy -Ready for the boot? Lucky for you I don’t wear vibrams.
FS – 185/210/240 (+3)
Jackie
10:57
Definitely not built for high rep shit.
Jackie done on 12/03/10-
7:48 (PR)- off Rower at 3:46/pullups were 7,7,6,4,3,3- drop and grab