Monday, December 12th

11
Dec

Monday, December 12th

Strength

Front squats
3 reps @ 70% of 4 rep max
3 reps @75% of 4 rep max
3 reps @80% of 4 rep max
3 reps @85% of 4 rep max
Amrap @90% of 4 rep max

Conditioning

10 min amrap:
20 overhead squat,ย 45/35
10 burpees
10ย handstand pushup

Post all results to Comments.

57 Responses

  1. JoJo

    Squats
    100-110-115-125-130 x11 (quads still on fire from Saturday)

    Metcon: I just looked at abmat for hspu.

    2+22 w/abmat &10lb plate

    Accessory work: 5 min AMRAP push-ups
    28-12-10-8-7-7 total 84 (2 more than last Monday)

    1. JoJo

      you had me on HSPU. I started with just abmat but could not get full extension had to add 10lb plate. I hustled to catch you ๐Ÿ™‚

  2. Rekas

    FS:
    105-115-120-130-135 x 6

    Metcon:
    3+32 (pike push-ups)
    Really silly, but clapping at the top of the burpees seemed to help keep me moving…

    Pull-ups (band)
    54433

  3. Matt

    Squat 3’s
    175-185-195-205-215×10 pr
    – superset with 8 deadhangs
    Deltcon
    4+10 w strict hspu (not recommended)
    Cash out
    – 5 minute straddle hold against wall

  4. D-Nice

    Front squats:
    88-94-100-106-112
    8 reps at 112
    I chose silly weights and had to use a lot of 1# plates. Never again.

    Conditioning:
    3 + 24 scaled with knee push ups

  5. J Cash

    Deadlift
    5 reps at 80% 295#
    3 reps at 85% 310#
    3 reps at 90% 330#
    3 reps++ at 95% 345# 12 reps

    Metcon: subbed ohs with overhead lunges, burpees and hspu
    2 + 34

    Pull ups with 24kg 4-4-3-2

  6. ShollSwole

    FS up to 175×6

    Strict pull-ups between sets 8-8-7-7-8

    5:00 wall straddle hold

    Metcon 2+26. Shoulders are toast

  7. dtm

    5 Rounds every 3:30
    6×1-1/4 hang squats cleans w/ 52.5# dbs

    10 Minutes
    20 Goblet Squats w/ 52.5 #db
    10 burpees
    5 strict HSPU
    3+31

  8. Liz

    100-108-113-123-128 for 11
    Metcon: wrist was not having the ohs. Stopped in the third round and did ghds/hip extensions

  9. Melissa TruHero

    CrossFit 7 Mile

    Strength
    Squat clean (60-70% across) 6×2
    Superset with strict HSPU 6×4
    – Cleans @ 105#
    – HSPU were 20 sec handstand holds against the wall

    Metcon: “Whip it” 9 min cap
    4 rounds for time
    10 back squats 135/95 (from the floor)
    15 abmat sit-ups (hands on hips not above head)
    40 dubs
    – 3+20 because my dubs have once again flown away and after the first round I switched to 80 singles per round

    Sweating profusely the entire time

  10. Melissa TruHero

    CrossFit 7 Mile

    Strength
    Squat clean (60-70% across) 6×2
    Superset with strict HSPU 6×4
    – Cleans @ 105#
    – HSPU were 20 sec handstand holds against the wall

    Metcon: “Whip it” 9 min cap
    4 rounds for time
    10 back squats 135/95 (from the floor)
    15 abmat sit-ups (hands on hips not above head)
    40 dubs
    – 3+20 because my dubs have once again flown away and after the first round I switched to 80 singles per round

    Sweating profusely the entire time

  11. Hey 8p class, did anybody grab a gray beanie by accident? It’s fron icebreaker. Was wearing it most of the night and left it on my gray bag. Thanks much!!
    – Deepak

  12. Hey 8p class, did anybody grab a gray beanie by accident? It’s fron icebreaker. Was wearing it most of the night and left it on my gray bag. Thanks much!!
    – Deepak

  13. dquat

    ass bike warmup
    nice and easy for 10mins
    1min max cals – 38
    rested 10 uncomfortable mins.

    FS 195,210,225,235,245(8)

    2+31rx

  14. dquat

    ass bike warmup
    nice and easy for 10mins
    1min max cals – 38
    rested 10 uncomfortable mins.

    FS 195,210,225,235,245(8)

    2+31rx