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Tuesday, February 16, 2010

Tuesday 16, February 2010

Ahhhh after two weeks of backing off on our strength we are going to kick right back into high gear. I know we will see daily PR's for all of us on our lifts and feel good doing it!

Strength:

Deadlifts

Foundation and Intermediate :

3-2-1-1-1

3 reps at medium weight, 2 reps at medium to heavy weight, and 3 single reps looking for a new PR.

RX'D:

5 reps at your 5 rep max - probably about 80% of your max. Do a few warm ups then hit it with 5 at your "figured" max weight - no increasing make notes for nest time if you didn't hit that level.

Metcon:

Foundation and Intermediate

AMRAP 15-20 mins

3 HSPU
6 strict chin ups
10 ring dips
3 burpees

RX'D

1 HSPU
1 strict chin up
1 ring dip
3 HSPU
3 strict chin ups
3 ring dips
5 HSPU
5 strict chin ups
5 ring dips
3 burpees

5 comments:

Matt said...

Why my shoulders are fried!!!
Great job 5pm and 6pm class!

7 Rounds as Rx'd

Mel said...

Everyone did great!
Happy to see Crossfitters keeping the intensity to the ceiling!
See you all tomorrow.

8 rounds with full ROM per movement as rxd

Chandler W said...

9 rounds as Rx. My shoulders were on fire the whole time!

Alena said...

10am got 6 rounds HSPU started to falter with the head touching the ground, and my arms were shot.

6pm got 5 rounds with half of 6 completed - again HSPU started to fail, but got some good advice from Mel - dips hahahahahaha. :-)

Great job everyone!!!

sonja said...

110kg DL. The back is improving!!!!!!!!! 6rds Rx'd loved this one. I didn't have any shoulders before but they are screaming at me now. Makes me feel rad!