Home CrossFit Monday the 16th of January, 2012

Monday the 16th of January, 2012

Posted on January 15, 2012 Dominic
7 Comments BOOKMARK

Squat 3-3-3+ (70-80-90% of your Training Max)

Strip bar to 50% of your training max and do 21 unbroken reps

Rest and Recover

4 Rounds for time of
300m Wall/Trail Run
50 Squats

SCORES

Optional Supplement 100 GHD Situps NFT

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7 Responses to “Monday the 16th of January, 2012”

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  • Shloimy says:
    January 16, 2012 at 7:29 pm

    What is the diff between the 300trail run and the 400m run @ a1a

  • Dominic says:
    January 16, 2012 at 7:51 pm

    ME Lower Trap Bar
    125×5
    235×2
    325×2
    415×1
    465×1
    515×1 PR
    515×1
    515×1

    Reverse Hypers 3×12 125/175/175

    Super squats 295×21 PR

  • Matty says:
    January 16, 2012 at 9:33 pm

    Shloimy, The walls are still set up from Ice Monster so each round included 4 six foot wall jump/climb/crawl over in each round for a total of 16 walls, and the trail part was running through the back towards the fence over gravel and broken ground.

  • Allan says:
    January 16, 2012 at 10:17 pm

    Where is my time : /

  • Dom Cav says:
    January 16, 2012 at 11:08 pm

    Started today
    8 bar facing Burpees
    8 dead lifts 185lb
    8 toes to bar
    5 rds ( 9:23 )

    Then today’s WOD

  • DM says:
    January 17, 2012 at 7:55 am

    Back squat up to 275×5
    Alternating back/front squat 135x2x10 for speed
    WOD 11:48. Walls are fun.
    Kipping hspu practice. New tricks.

  • Yamakoa says:
    January 19, 2012 at 6:09 pm

    BS
    135×10/185×8/225×6/275×4/315×2/325

    FS 10×5 @ 135

    Reverse-Hypers
    3×10 @ 160 lb.

    WOD: Subbed 25 push ups for squats as knees are sore.
    11:21