Monday, December 19th

18
Dec

Monday, December 19th

Strength
Find your 4 rep max back squat
4-4-4-4-4

More Strength
10 min Amrap
1 power clean, 225/155
2 bar muscle ups
3 deadlifts, 225/155

Post results to Comments.

38 Responses

  1. robseda

    BS: 205-225-245-265-275

    Metcon: 10 rounds @ 205
    Did the first round rx and dropped after that
    Treated it like an emom

  2. Dan

    BS: 135-145-165-175-185. PR!

    AMRAP: 8+2 @ 115 w/ C2B. Feel like I could have done more but my arms forgot how to clean circa round 6. Failed a few times, did a hard reset, pushed thru the last 2.

  3. Alice

    Back Squat
    120-130-140-150-155×3(F)

    AMRAP:
    10+2 @ 115#
    [bar MU: left arm good/right elbow had to pop over every time, need to work on getting both together in OG and then move on stringing]

  4. dtm

    BS: 195-205-225-235-245
    4×8 strict dips between sets

    WOD: 5+2 @165#
    My BMU’s went flat after 4 rounds

    Because all of my calories yesterday came from pizza, beer, ice cream and cookies:
    21-15-9
    Ass Bike Cals
    OHS @95#
    6:27

  5. patrick

    BS: 275-305-325-345-225

    Metcon: DNF

    My back is pretty sore from the past three days. Attempted the wod at 205. Stopped after first deadlift and then rolled out my back for a bit

  6. BAston

    Crossfit Bondi

    Got some rope climb, hand stand hold, and L sit hold work in for 18 minutes.

    Wod:

    0-3 minutes 2 rounds
    6 OHS
    6 T2B

    3-6
    8&8

    6-9
    10&10

    95/65

    I finished all before each time cap rx’d (total Brian wod). Very friendly group.

    Nice to pick up a barbell again.

    1. Melissa TruHero

      Followed by 2 Mile ass bike with 2 min rest in between
      And some attempts at glute ham raises with 1 inch band

  7. JLee

    when did everyone’s squat get so strong?

    185-205-215-225-235

    wod 11+3 reps at 155 and C2Bs. but maybe it was only 10

  8. David Perlow

    BS: 135
    11 rounds at 135. modified to 3 cleans, 2 pullups, 3 deadlifts
    First Crossfit workout ever. Only goes up from here.

18
Dec

Monday, December 19th

Strength
Find your 4 rep max back squat
4-4-4-4-4

More Strength
10 min Amrap
1 power clean, 225/155
2 bar muscle ups
3 deadlifts, 225/155

Post results to Comments.

0 Response

  1. robseda

    BS: 205-225-245-265-275

    Metcon: 10 rounds @ 205
    Did the first round rx and dropped after that
    Treated it like an emom

  2. Dan

    BS: 135-145-165-175-185. PR!

    AMRAP: 8+2 @ 115 w/ C2B. Feel like I could have done more but my arms forgot how to clean circa round 6. Failed a few times, did a hard reset, pushed thru the last 2.

  3. Alice

    Back Squat
    120-130-140-150-155×3(F)

    AMRAP:
    10+2 @ 115#
    [bar MU: left arm good/right elbow had to pop over every time, need to work on getting both together in OG and then move on stringing]

  4. dtm

    BS: 195-205-225-235-245
    4×8 strict dips between sets

    WOD: 5+2 @165#
    My BMU’s went flat after 4 rounds

    Because all of my calories yesterday came from pizza, beer, ice cream and cookies:
    21-15-9
    Ass Bike Cals
    OHS @95#
    6:27

  5. patrick

    BS: 275-305-325-345-225

    Metcon: DNF

    My back is pretty sore from the past three days. Attempted the wod at 205. Stopped after first deadlift and then rolled out my back for a bit

  6. BAston

    Crossfit Bondi

    Got some rope climb, hand stand hold, and L sit hold work in for 18 minutes.

    Wod:

    0-3 minutes 2 rounds
    6 OHS
    6 T2B

    3-6
    8&8

    6-9
    10&10

    95/65

    I finished all before each time cap rx’d (total Brian wod). Very friendly group.

    Nice to pick up a barbell again.

    1. Melissa TruHero

      Followed by 2 Mile ass bike with 2 min rest in between
      And some attempts at glute ham raises with 1 inch band

  7. JLee

    when did everyone’s squat get so strong?

    185-205-215-225-235

    wod 11+3 reps at 155 and C2Bs. but maybe it was only 10

  8. David Perlow

    BS: 135
    11 rounds at 135. modified to 3 cleans, 2 pullups, 3 deadlifts
    First Crossfit workout ever. Only goes up from here.