CFRT Strongman
Warm Up and Mobility
Oly Warm Up/Skill (Clean Pull+High Hang Power Clean+Hang Power Clean+Clean) (1+1+1+1) x 2 OTM 6 Complex First 3 Minutes Power Clean+Hang Power Clean+Clean+Jerk Last 3 Minutes Clean and Jerk Strength Front Squat 65% x 5 75% x 3 85% x 1 95% x 1 100% x 1-2 85% x 5 “Ominous” For Time 1 x Strict HSPU Run 100m 2 x Strict HSPU Run 200m 3 x Strict HSPU Run 300m 4 x Strict HSPU Run 400m 5 x Strict HSPU Run 300m 6 x Strict HSPU Run 200m 7 x Strict HSPU Run 100m 8 x Strict HSPU Run 200m 9 x Strict HSPU Run 300m 10 x Strict HSPU Run 400m Potluck As you know this Friday is our HalloWOD and Potluck. There is a space on the white board on the reverse side if you would like to write down what you are brining as to not duplicate effort 🙂 . Its going to be a blast Rail Trailer’s, get excited!! P.S If you have been in the past couple days your legs have been probably worked hard. If this is the case just do OLY with no squat, all power. Or just do mobility during the Strength/Oly session. Recovery is important, and the running will help. Don’t want to overdue the legs 🙂
Strength
Front Squat
65% x 5 – 160
75% x 3 – 185
85% x 1 – 210
95% x 1 – 235
100% x 2 – 245
85% x 5 – 210
Ominous: 6 rounds completed + 7 HSPUs (Rx)
Great to crush some front squats with Monsini, not so great chasing him through the dark and watching him crush HSPUs.
Great coaching Mike and PJ. Awesome job by everyone today! 5 am getting after it.
The next CFRT presentation will be “Crossfit Math” by Professor Andy Castoldi. If you’re looking to mess up your weight calculations on the bar, Andy’s your Man. You’ll be PR’ing during the warm-up! (and he’s a great person to have next to you during hot potato)
Enjoy the day.
Hahaha!!
Front squats
65% x 5 – 160
75% x 3 – 185
85% x 1 – 210
95% x 1 – 235
100% x 2 – 245
85% x 5 – 210
Making progress with my front rack position. It didn’t feel as bad as it usually does. Awesome work Gaff, you made that weight look easy!
“Ominous”
10 HSPU + 100 Meters
@the 14 min. Cap.
Really thought I was going to finish this one but definitely happy with where I ended. This one was great, my kind of workout. Awesome job 5am! Thank you mike and pj!
That was an awesome job on the Metcon, you were flying on those HSPU’s!!
Did some OLY work during the 930 class. My legs have taken a beating over the last few days so they needed a break from squatting. Went through with 135# and they all felt pretty good.
“Ominous”
8HSPU 200M run + 1 HSPU
My HSPU ‘s started to fall apart during the round of 6. I had to start breaking them up and had way to many failed attempts. Im blaming all the burpees I had to do during the warm up! LOL. Thanks for another great class PJ. Your warmups are always a BLAST!
Great work on the HSPU, no scales??!!
It’s being always challenging to me in these 6weeks.
I’ll keep working to develop those skills with your help.
I scaled it down to the box PU, those HSPU still looking impossible! I gave my best and completed the round of 9 on the bubble.
Thanks PJ for today, and Mike & Sara for all the other wods I didn’t post as well. And the members that cheer us along!
Great athmosphere, always looking forward for the next WOD!
You posted!!
Strength:
65% x 5 – 80
75% x 3 – 90
85% x 1 – 105
95% x 1 – 115
100% x 1 – 125
85% x 5 – 105
“Ominous”
10 + 200m Box HSPU. Awesome noon class! Thanks PJ!
1 Rep Max Front Squat 105#
“ominous”
7 Rounds + 100M Run + 2 HSPU
OLY; still hard to do any type of squat movements with a pulled groin…
“Ominous”
10 + 200
I thought I was on pace to get this one, should have pushed a little harder. This workout is def in my wheel house.
I am going to miss this place good ppl, great work outs and classic movies references.
Watched this one every Friday in Afghanistan cleaning my weapons
Going to miss you buddy!!
Front Squat
65% x 5 – 140
75% x 3 – 160
85% x 1 – 185
95% x 1 – 205
100% x 2 – 215
85% x 5 – 185
Ominous: 7 RX
Great Job 7pm!
Thanks PJ
Oly session today with my clean and jerks, took me a few tries to get them going! Finally got the form working my way on the last round of 6! HA! Need to spend more time working on the form, staying in my heels! A continuous process!
Ominous: 8+8, worked off the box and got tore up by the bike!!!!
“Ominous”
Enjoyed this one!
7 + 100 + 8 hspu
Great to see people during the class hitting new PRs for their front squats- good job everyone!