Warm-up
Coach’s choice
WOD prep
5×5 Back Squat
Build up to your working weight and completes the same weight for 5 sets of 5 reps. You should be thinking about 75 to 80% of your 1rm.
WOD
Double Tabata
16 rounds of 20 seconds of work and 10 seconds of rest.
1- Wallballs (30,20)
2- Russian kettlebell Swings (70,53)
*Athletes should think about choosing loads where they can last the 20 seconds of each tabata.
*Alternate Movements.
*Score reps for each movement.
Post WOD
Couch Stretch for 4 minutes
3 rounds
10 Air Squats
10 burpees
800M run
-Lake Lucerne, Switzerland
5×5 Back squat with MJ: only worked up to 165 and used that across. Something didn’t feel great and I didn’t want to push it. My bride informed me over breakfast that perhaps it was my shitty form and rounded back…yup…that was probably it!
WOD: double tabatas suck twice as much!
119 with 24# wall ball and 70# kb.
Stayed very consistent throughout the rounds, with one low round in WB when the heavy ball slipped between my hands and I caught it with my face.
Way to get it done on the road!
Wine Country CrossFit:
10 Minutes Kipping Pull Up Practice
10 Minutes 3 Position Squat Snatch
AMRAP8
80 Singles
4 Squat Snatch (40#)
4 Burpees over Bar
5+54
First time going to a box other than CFS. When we were doing the Kipping Pull Ups, the coach referred to me as a “Beast” – this to me was hysterical.
Way to represent Deb! A beast you are!
Maniac Crossfit
7/26/2017 – Weightlifting Wednesday WOD
*CrossFit and BodyFit*
1) Mobility – Banded Hamstring Stretch/Panda Stretch
2) Strength – 4 Sets of
4 Barbell Split Squats (each)
8 DB RDLs
3) Metcon – 5 Minute AMRAP
8 Deadlifts (225/155)
8 Bar Facing Burpees
70# split squats
45# Romanian DLs
AMRAP 5
3+14
Squats 5×5 – 205#
Wod – 125 Rx
5×5 BS #185 – Lots of noise in the knees today
Double Tabata 137 #24
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