Warm Up and Mobility
Strength
5 x 1 Back Squat
Gymnastics / Skill
3 RNFT
3 – 6 Strict HSPU’S or Hold
4 – 8 Jump Squats (Goal is to jump as high as possible)
Open Prep
EMOM 8
3- 6 HSPU’S (Even )
25 x Double Unders (Odd)
Test Day
For Time
Row 500m
Rest 3 Minutes
50 x Pull Ups
Rest 1 Minute
100 x Double Unders
Post Scores for all segments
Low volume test day before the clean eating challenge WOD! 😉
Warm Up and Mobility
Strength
5 x 1 Back Squat
Gymnastics / Skill
3 RNFT
3 – 6 Strict HSPU’S or Hold
4 – 8 Jump Squats (Goal is to jump as high as possible)
Open Prep
EMOM 8
3- 6 HSPU’S (Even )
25 x Double Unders (Odd)
Test Day
For Time
Row 500m
Rest 3 Minutes
50 x Pull Ups
Rest 1 Minute
100 x Double Unders
Post Scores for all segments
Low volume test day before the clean eating challenge WOD! 😉
glad to be back! Not 100% but my knee started aching after being away…. CFRT a cure for what ails you! Glad I decided to check u out. Go pats
Great to have you back Karen! We missed you! As much as it stinks you were having knee pain again it’s pretty to cool to know its because you weren’t CrossFitting enough!
Back Squat:
250/255/260/265/270 – awesome warmup PJ to get ready for the strength session. Thanks for the pointers.
Test Day:
500m row – 147.3
(+3 minutes rest)
50 pull-ups – finished at 7:22
(+1minute rest)
300 singles – finished at 11:33
Great work Scott. You crushed the row.
Enjoy the day.
Great job 9 am!
5×1 back squat, hit 315#. Thanks PJ for making sure I break parallel.
“Test Day”
1:36 row
10:25 pull ups
13:32 singles x3
I am the most ineffective person at pull ups. Another goal for 2015.
Test day:
500 meter row: 1:26.4
50 Pull-ups: 8:49
100 double unders: 12:17 (3x singles)
Strength: back squat 5×1 worked up to a new 1rm and felt like I could have done more. 195#
500m row 1:50.5
50 jumping pull-ups: finished at 8:23? I think?
100dubs: finished at 12:14? I think? Awesome memory I have
Thanks PJ!
Have a great weekend everyone 🙂
Open Gym for me today…could not make it in this morning.
Did the 5×1 Back squats Got up to 325# New PR (10#)..pretty happy about that.
Worked dubs for a while…starting to string them together but not quite there yet.
Open gym today
Back squats 5×1
315# for all 5 reps. That’s a new pr also.
Open prep
EMOM 10
6 hspu + 25 dubs
Test day
500m – 1:38
Pull-ups – 6:37
Dubs – 9:35
I did 5 reps each of 95, 100, 105, and 110. Then did 1rep to get to new max of 130 lbs.
Test Day-
Finished at 2:10 (row), 3 min rest. Then finished at 8:08 (jumping pull ups), 1 min rest. Then finished at 11:52 (triple singles).
That was tough, need to learn how to row more efficiently and more with my legs etc … Burner!