Home CrossFit Friday the 30th of December, 2011

Friday the 30th of December, 2011

Posted on December 29, 2011 Dominic
6 Comments BOOKMARK

Deadlift 5-3-1+ (75/85/95% of training max)

Rest and Recover

“Nasty Girls“

3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang Power Cleans (135, 95)

SCORES

NUTRITION CHALLENGE IS ALMOST HERE-GET IN!

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6 Responses to “Friday the 30th of December, 2011”

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  • DM says:
    December 29, 2011 at 8:39 pm

    I’m putting 20 $ on Sean smith on this one.
    Any takers?

  • wess says:
    December 30, 2011 at 2:48 pm

    been wanting to do this one for a long time..

    7:17 Rx- first 2 rounds unbroken,3rd was 4,3 and 6,4.

  • chad m says:
    December 30, 2011 at 3:46 pm

    Here is a dude deadlifting 518lbs one handed (and he does it twice, once with each arm). http://www.youtube.com/watch?v=ot5ajKZTH1M&feature=endscreen&NR=1

    Take that 5-3-1 day!

  • Bianca says:
    December 30, 2011 at 6:25 pm

    Pretty impressive Sean, especially after reading that DM post… I was nervous for you! Thanks for the encouragement and tips this am. Happy and healthy new year to everyone!!

  • DM says:
    December 30, 2011 at 6:37 pm

    Deadlift
    135×5/225×5/275×5/315×3/345×1/375×1
    Press
    135×3/145×3/150×3/155×5

    WOD
    8:58
    Squats-Better than usual
    MU 7/4-2-1/3-2-1-1
    HPC Unbroken
    First round 2 minutes, 2nd 3 min, 3rd 4 min.
    Thanks for the push Pizzi.

  • dibo says:
    December 31, 2011 at 12:07 pm

    Ohp 5 3 1 165 185 225f
    Wod 10:17
    Mu 7 / 5-2 / 2,1,1,1,1,1
    Squats unbroken
    Hpc unbroken
    Movin well till
    Mu meltdwn/bonk on 3rd round,ugly
    Good one tho