For time:
Run 800 meters
Clean and Jerk, 30 reps
Run 800 meters
Post load and times to comments.
CrossFit 305 will be closed Saturday but all members are welcome to join us for a WOD at CrossFitA1A.com , 230 71st St, Miami Beach 33141 – friends and family are welcome as well!
115#
11:04
Being that the first 10 were unbroken, could have pushed the weight a bit heavier
WOD
i did the first 800 mtr (3.20)
135lb clean/jerk
the second 800 mtr took me (4.30)
15.53
one bench press ( no rep ) 225lb : )
rest day bla bla bla….
chad, it was a normal persons version of a rest day.
5-5-5+ Bench Press
5×135, 5×150, 3×175
No running
wod 1 – 30 split jerks in 9:40
Practices muscle ups with no kip
wod 2 – Three rounds:
20 pistol squats
2 muscle ups (no kip)
30 sec L-sit ring hold.
Finisher 50 sit ups.
AirForce WOD- 8:58 Rx
-definitely didn’t wanna see more burpees..I forgot how hard this one was
Oly complex
Clean Pulls
WOD at 185
14:01
Haven’t run much since regionals. Sux!
Jess- so you had a big fat bowl of ice-cream?
clean and jerk up to 235
Wod 800/20 C&J@ 185/ 800
16:47. Had to scale the reps but it was fun to go for it.
Backsquat up to 5,5,5,3,3,2,1 up to 325
Did the Bench Press portion of the Bear’s W/O without ChairBare and HairBear.
Worked up to 245 lbs.
Then 4X1 @ 225
3×2 Pause at bottom HSPU
Yesterdays Metcon: 3 rounds 50 dubs and 25 wallBalls
6:12
Did 1 and 1/2 rounds before before rope broke. Thanks to ShareBear lending me his rope, I restarted the wod 90 secs later and was able to complete it!
WOD:
Row 800-C&J @ 115-Row 800
18:06
Rowing after the C&Js was not so nice.
11:46rx
the second run felt like death. walked like 30m.
Bench Press
225# 3/3/2/1/1/1
HSPU, pause at bottom x5
Reverse Hyper x10
5 sets