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WOD for Friday 11-4-16

November 4, 2016

Olympic Lifting

Max Snatch. Then 90% x 2 Singles.

Max Clean and Jerk.  Then 90% x 2 Singles.

Back Squat.  Work to a safe 3 rep max.  Then 90% x 3 sets of 2 reps @ 90%.

GHD situps.  2 x20 reps.

 

CrossFit

Back Squat 5-3-3-1-1-1.  All working sets.

Lateral Tire Drag 2 lengths left and right.  4 sets total.

3Work: Attempts for max points. 30 Seconds FS for max reps @ 155/105, 30 second Airdyne Calories.    Score is total calories plus reps. 4 rounds.  2 minutes rest between rounds.

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8 comments

  1. Back squat
    215 x 5
    235 x 3
    265 x 1
    Wod 98 rx


  2. Max clean and jerk 235 pr

    Snatch 192 pr

    (3) rep max back squat 235


  3. Back squat
    275x 5
    365x 3
    375x 1
    Wod 84 RX

    Jason


  4. Friday: back squats 275×5, 275×5, 295×3, 295×3, 330×1, 330×1 failed on my 3rd 330
    WOD SPLITS
    12-9
    10-7
    9-7
    8-8
    7-11. Total 88. Had no legs left


  5. Back squat 150×5, 165×3, 180×1
    Work: 90rx


  6. Back squat: 110×5, 120 x3, 125 x 1, (failed 130 twice)
    WOD: 51 @95 Glad I could entertain Brock at the very least.


  7. Backsquat
    125 x 5
    135 x 3
    150 x 1 PR (115 a month ago)

    Work
    92 @ 85lbs


  8. BS heavy single 335lbs “PR”



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