Tuesday 04162013

HGST
HGST

Fitness 

A1.  Back Squat – 3 x 8 

A2.  Pull-overs – 1 x 20 

B.  AFAP 

10-9-8-7-6-5-4-3-2-1 

Russian Swings 

Burpees 

Wallballs x 2 

Performance 

A1.  Back Squats – work up to a 4 rep squat 

A2.  Pull-overs – 1 x 20 

B.  AFAP 

10-9-8-7-6-5-4-3-2-1 

Deadlift @ 225lb/135lb 

Burpees 

Wallballs x 2 @ 20lb/10lb 

Sport 

A.  EMOM – 10 Mins 

Even – 2 x Rope Climbs 

Odd – 5 x Push Jerks

B.  AFAP 

5-4-3-2-1 

Deadlifts @ 335lb/205lb 

10-8-6-4-2 

Box jumps @ 3oinch/24inch 

20-16-12-8-4

Wallballs @ 25lb/16lb 

Optional Accessory 

NA 

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13 Responses
  1. Jenn

    A. 165#
    B. 13:18. Went lighter on the deadlift to not push the back discomfort 105#. 12# WB.

    I liked this workout a lot. Felt WORKED at the end.

  2. Sara Jech

    Big day…
    Strength in the AM
    Strict Press 3 x 10 @ 55lbs
    Pull Overs 2 X 20 @ 35lbs
    Back Squats 1 x 20 @ 105lbs
    Incline Bench 3 x 10 @ 25lb Dumbbells
    Bent Row 1 x 10 @ 55lb barbell, 2 x 10 R/L @ 35lb dumbbell
    Stationary lunges 2 x 10 R/L with Blue KB in each hand
    Walking Lunges 3 x 20 with Blue KB in each hand
    100 Ab mat sit ups

    4:30 Crossfit
    A1. 4 @ 135lbs, 1 @ 165lbs
    A2. DU Practice
    B. 15:52
    Deadlifts @ 135lbs
    Wall Balls @ 12 lbs

  3. Cally

    Performance:
    A. Skill work: DUs, ring dips
    B. 16:33 – Deadlifts @ 135, ring row, burpees

    Good workout!

  4. Staci Vinz

    Sport:
    A. Even: 3 rope climb progression (still bothers leg to do rope climbs)
    Odd: 5 x push jerks @ 105 ( probably should of gone heavier)
    B. 5:18 Rx
    70 Hollow Rocks
    Oly Class

  5. Susan kian

    Oly class
    Snatch 115 then went down to 105 to work better technique per advice from Nic. Tried to drop under it but right ankle is a little tweaked.. Not sure how that happened …so anyways they were more like power snatches.

    C and j at 125- should have gone heavier i think. Max is 140.

    Squats 155
    175 lbs 2 sets of 4. Had problems with ankle mobility today. Was a. Little uncomfortable.

    Wod:
    Emom 4 with rope climb and then i started whining like a baby cuz i didnt want my leg to look ugly. Then i started doing rope climb from floor and or ring rows or lunges to substitute the rope climb.

    sport with step ups. 205 deadlifts and 16 # wb 8:19

  6. Bryan Akervik

    A. Worked up to 185# BS at 4 reps. Zero energy today and knees were aching.
    A2. Done 45#
    WOD. Got to round of 5 with 155# DL and 16# Wallball.
    Bad workout. Had a physical in the am and fasted over night and did some bloodwork. Not sure if that was why or if it was an off day. Zero energy and light headed. Looking forward to another day.