This is going to be a challenging week. You ready?
June 18, 2012 Advanced WOD
High-Bar back squat: 1×5 @ 60%, 1×5 @ 65%, 1×5 @70%, 1×5 @ 75%
Rest 2-3 mins
2a. Weighted ring dip: 4×5, heaviest, rest 60 secs.
2b. Front squat: 1×5 @ 60%, 1×5 @ 65%, 2×5 @ 70%, rest 60 secs.
Then:
KB push press x 5 (24/16kg)
KB swing x 10
Pull to inverted hang on bar x 5
5 rounds
* If you’re coming to class today, perform the back squats and ring dips beforehand. Feel free to arrive 30 minutes early for afternoon classes. For the morning class, the gym will be open about 15 minutes early.
{ 8 comments… read them below or add one }
Yes
No. But I will when I get back!
So I am a day behind on the strength and wods as of now. I just did the LBBS and Def pushups/ FS strength and WOD from Saturday.
LBBS: 205, 220, 235, 250
HSPU: all unbroken – (I stacked a 35# and 25# bumper for my depth, went to ground)
FS: 155, 165, 180, 195
WOD: 9:43 *I took my time on the heavy push press to make sure they didn’t turn into push jerks
HBBS: 175, 190, 205, 225
Ring dip: 0, 10, 25, 35
FS: 160, 170, 185, 185
Metcon: 12:43
* Last 2 rounds did pull to inverted in tuck position
HBBS: 185, 195, 210, 225
Ring dip: 25, 25, 25, 25
FS: 160, 170, 185, 185
No METCON
HBBS: 175, 190, 210, 225
Bar Dip: 9, 18, 25 x 10, 35 x 8
FS: 150, 165, 175, 175
Metcon: 8:59
Probably wasn’t doing the inverted thingies correctly
HBBS: 145, 160, 170, 185
Ring dip: BW, 10, 15, 20
FS: 135, 145, 160, 160
Metcon: 8:35
KB gymnastics were comfortable. I tried the pull to invert hang, but I’m not sure I was getting my hips opened all the way up. They’re a little like folded lawnchairs with some of my crossfit movements.
HBBS: 140, 150, 160, 175
Bar Dip (Did on bench seat and put weight on my thighs and did dips that way: 35lbsx15, 50lbsx15, 55lbsx15, 55lbsx15
FS: 135, 145, 160, 160
Metcon: Did 5 push press one arm then switched to other arm and did 5
KB swing x 5
15 situps
5rnds @ 6:24 RX’d weight