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WODS for the week 10-20-14 to 10-24-14

October 20, 2014

Platinum Elite CrossFit

Monday

Strength 1- Deadlift 4×5 for load.  No touch and go.  Full Stop.  Work-  “HELEN” 3RFT 400m run, 21 KBS, 12 Pullups (Compare to 9-29-14)

Tuesday

Strength 1- Shoulder Press 4×5 for load.  Strength 2- Top Half Shoulder Press 3×5 for completion. Work- 2 on/4 off Max effort Row for Calories (compare to 9-23-14)

Wednesday

Strength 1- 4×5 Pullups for load.  Strength2- 3×5 Bent Row for completion.  Work- 21-15 -9 Snatches, Bar Facing Burpees. Snatch weight @ 21’s= 95/65, @ 15’s=115/80,  @ 9=’s 135/95.

Thursday

Strength 1- Back Squat 4×5 for load.  Watch your depth.  Strength 2- Front Squat 4×3. Tempo Controlled at 2-2-2-2  Work- 10-9-8 down to 1  of Cleans (G2Shoulder) @ 155/105.  1 Rope Climb between every round.  Every break in the set of cleans costs 1 additional rope climb. (Compare to 10-1-14)

Friday

Strength 1- Bench Press 4×5 for load.  Strength 2- Top Half Bench Press 4×5 for completion.  Work-  15 Minute AMRAP  1 Round of Cindy, 2 Split Jerks @ 155/105.

OPEN PREP-

All weightlifting loads stay the same as last week, but reduce your reps to 3.  This applies to M and F  SP and FS, and Tu- Pullups.

Your Metcons will be decently tough this week. Starting with

Monday- NASCAR your Plates.

Tuesday-AMRAP in 15 –  10 Deadlifts 275/155, 10 Bar Facing Burpees, 10 Airdyne Calories

Wednesday- 5 Rounds for time – Row 20 Calories, 15 Bench Press 135/85.

Thursday- Against a 12 Minute clock — 10 Snatches, 10 Hang Cleans, 10 Jerks.  First round 95/65, Second Round 115/80, Third Round, 135, 95,  4th Round 155, 110.

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33 comments

  1. Shoulder press 3×5 @145
    Front squat 3×5 @185
    NASCAR 8:25 RX


    • 155 on shoulder press


  2. DL- 5×140, 5×150, 10×160 pulled something last time so went light today
    Work- 13:41 w/+1band. Previous 14:46 same scale in April


  3. My numbers on the board were WAY off. I need to wait longer afterwards before I attempt multiplication.

    DL, 315, 315, 315, 335 = 6400 (I think.)
    HELEN 10:29


  4. Deads (full stop) 315, 365, 385, 335 = 7000 HELEN (Airdyne Sub for run) in 8:39.


    • 385! Bad knee too! Awesome Brock


      • Thank you. Deads have been going pretty well. The knee is a non issue in the deadlift for now.


  5. DL (hand release): 145×5, 165×5, 185×5, 205×5 = 3500
    Helen: 12:07 rx – :43 slower than last time
    I’m blaming Wintergreen’s Devil’s Backbone brewery and their amazingly good beer that I overinduldged in this weekend.


  6. Sumo Deadlift 5×5 at 155lbs
    Helen with 500m row and +2 on pull-ups: 19:54
    After last time, I swore off running. Today I was begging for a chance to get off that rower and shuffle down to cvs. 4 more weeks…then Helen is mine!!!


  7. DL 275 X’s 20, total 5,500. I am definitely feeling stronger on my Deadlifts more than ever. 18 months later and so happy I had the surgery!!!

    Helen – 11:25 PR by 5 seconds. Still…not a great time but a PR…I will be happy with sub 11. Must run better!


  8. DL 295×20….. Helen 11:51 kb eye level


    • SP 100×15, 90×5….Wod 41,39,35,32,35


  9. Deadlift 205,215,225,235= 4400# total
    Helen 13:17 row 500 m instead of run, otherwise rx


  10. DL – 4×5 6,350# (up from 6,150# last week)
    325#x5, 335#x10, 275#x5

    HELEN: 13:37 (pull-ups using two red bands)


  11. Andrea
    NASCR 155/95 8:51 rx
    This is the first time I made the cut! Previous best was 4.5 rounds in 10min


    • Great job!


    • WORD! It’s hard to beat that cap. That’s a big deal!


    • CONGRATS


  12. 3525 (235×3×5)
    133 reps 4 rounds + 13
    Definitely will like to try agian. Can do better on the bike, took it easy on it thinking it would hurt my dead lifts.


  13. DL – 145×10, 165×10. Still light but pain free for the first time in ages
    SP – 60×15, 62×5
    AD intervals instead of row : 130 calories


  14. SP: 2500
    WOD: 212


  15. SP: 70x5x2, 71x5x2 = 1410
    row: 148
    Last time was 153 after running on the treadmill for 25 minutes. I need to get back into running more consistently.


  16. SP-5×60, 4×60, 5×57, 5×57=1110 (down from last week…that 5th rep @60 makes big diff)
    Work- row didn’t have previous to compare
    29, 26, 26, 25, 25=131


  17. Shoulder Press 145, 150, 150, 145 all x5 2950 total. Row 212 as follows, 44,,44,41,41, 42. Same as 3 weeks ago, different splits.


  18. SP 170X20 total 3,400…I think I can squeeze a few more lbs out…I was a little sore today.

    ROW 199 total cal 47,40,37,35,40. I FRIGGIN CALORIE FROM 200! Better than last time (188) and a PR though.


  19. SP: 1775
    Row: 167


  20. Shoulder press 70-75-80-80

    Row 26-27-24-24-23
    I tried some different things each time. My best score was 30 second sprint, 1 minute slower stroke rate with big long pulls (relatively speaking), 30 second sprint.


  21. Andrea
    AMRAP 15min
    10 DL 155/10 OTH Burpees/10 cal AD
    189


  22. Tues: did shoulder press at 105, front squat at 185
    WOD DL, burpee, AD – 214


  23. SP: 2900
    WOD: 174 (40,37,32,32,33)


  24. Dead lifts @ 315 – 6300
    Shoulder press @ 120 – 2400
    Helen – 12:05 pr is sub 10…
    Row – 220 cal



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