WOD for Friday 11-18-16.
November 18, 2016CrossFit
Run 800 m
30 Overhead Squats @ 95/65
Run 800 m
30 Front Squats @ 135/95
Run 800 m
30 Back Squats @ 185/135
Open Prep
Snatch Max
Clean and Jerk Max
Back Squat heavy triple
3×10 GHD Back extension
Open Gym is 10-12 both Saturday and Sunday. Yoga is ON at 8:45 Saturday.
Please recall that December 3rd at noon is our Fall Yoga Intensive workshop. Details and course description will post tomorrow!
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22:58 rx
25:44 @ 55/75/105 – miserable
tennis match last night, tennis tomorrow morning
Doing my own thing, but I am trying to post so I can track it if necessary.
-Chinese Row: 8@60. 8@60, 9@60 (then to fatigue at 40lbs)
-15% incline press 8@55, 8 @55, 9@55, then some God awful fatigue set where Brock was trying to break my arms..can’t recall the reps or weight due to the fact that I have blocked it from my memory)
-Tricep dumbbell extension: 10@10lbs, 10@10lbs, 10@ 10 lbs and then to fatigue at 8 lb
Back squat 20 rep max: 85 lbs. That was too light. Will shoot for 100 next week.
24:01rx