Warm-Up
Coach’s choice
WOD prep
Prep the lifts.
WOD
Option 1 & 2
CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Dead lift, 1 rep
*Scaling
Newer CrossFit athletes should treat today as an opportunity to practice and get comfortable with heavy lifts. Adjust loading accordingly.
Option 3:
Back squat 3-3-1-1 reps
Shoulder press 3-3-1-1 reps
Dead lift 3-3-1-1 reps
Post WOD:
Lax ball hips and glutes.
Endurance & Stamina
500 calorie bike for time
Sign me up for that Endurance WOD!
So bummed I’m out of town for this. May have to do it on Thursday…
Crossfit Total. #710. BS #250, PP #105, DL #355.
Some days you’ve got it and some days you don’t. I was super happy to hit PRs on backsquat (260#) and strict press (130#). Deadlift was a disappointment…335#. Previous PR was 375#.
Total score today was 725#…versus 750# previous.
Great working out with John L! Lots of PRs in the box today.
CrossFit Total: Today 425# | 145#BS (PR) | 75# Press (PR) | 205# DL (PR)
Previous: 335# (125, 65, 145)
Did not expect PRs today, but was pleasantly surprised and felt good on the lifts. Great work by everyone this morning and lots of PRs which was great to see!!
CrossFit Total: 297# | 90# BS | 67# Strict Press (PR) | 140# DL (PR)
Previous: 265# (100, 60, 105)
Surprised by the PR in the deadlift – I didn’t think I could lift the weight on the first bar we set up but mind over matter. I think I could have done a bit more but ran out of time. Other than in the bear complex last week I have not done back squats since 2/1/18 (prior to surgery) so I was happy that I got close to my max. Still need to get a bit more mobility and build up my quad. But some serious numbers on the board today and great PRs by the crew.
Thanks JD for pushing me and keeping it legit to PR BS and DL. Previous back squat for me was #185 a month ago. DL was #295 in April. Thanks JB for fixing my PP faults with bent knees.
Crossfit Rising Tide
Saco, ME
Strength:
Deadlift EMOM 10 (x3)
185#
Metcon:
AMRAP 3 (4 rounds; 1 min rest)
20 abmat situps
14 toes to bar
Power snatch 65#
Score is total reps of snatch:
38
Crossfit Total – (Or in my case Crossfit Two thirds)
BS: #255
Press: #150
Didn’t DL due to ripped hand from Cindy.
Kudos to Adrianna who hit a #225 deadlift at the noon class
Backsquat: 275
Press: 130
DL: 365 a big PR for me!
Total: 770
Back squat 295
Press 155
DL 365
815 previous 980
CF Total 845
BS 305
SP 175
DL 365
Didnt give myself enough time on DL but didn’t really have it so not sure I was getting to 400 today anyways. Disappointing but always a fun wod