Workout of the Day
A.
Back Squats:
*Set 1 – 3 reps
*Set 2 – 2 reps
*Set 3 – 1 rep
*Set 4 – 3 reps (exceed set 1 weight)
*Set 5 – 2 reps (exceed set 2 weight)
*Set 6 – 1 rep (exceed set 3 weight)
Rest 2-3 minutes between sets and use the time to work shoulder mobility
B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Man-Makers
10 Pull-Ups
15 Box Jumps (24″/20″)
Man-Maker = DBs to ground, kick back, push-up, row left, row right, jump feet in, power clean, push press.
A) 3×295, 2×305, 1×315, 3×305, 2×315, 1×335
B) 40# DBs. 5 rds + 3 reps
hope you all are doing well. be back in early July…
See you then buddy! Hope you’re not going stir crazy on that damn boat!
thanks bud! i’m starting to go crazy. see you soon!
A. 185#x3, 205#x2, 225#x1, 205#x3, 225#x2, 250#x1 (PR)
B. 4+1 (35# DBs)
Squat depth was probably just parallel at 250#, but it felt good so I’ll take it. I made a second attempt to increase the depth but was unsuccessful.
A. 225 lbs x 3, 245×2, 265×1, 245×3, 265×2 (Failed on 3rd), 285×1 (F)
B. 4+1 with 35-lb dumbbells
I definitely did not have a good strategy for the back squats because I fell apart the second time through.
A) Back Squats
255×3 / 275f / 225×5
Legs are smoked. I shouldn’t have tried squats today. Had a mtb race yesterday and apparently I needed rest.
B) 4 rounds, 2.5 m.m 40# db
A. Squats at 185×3, 195×2, 205×1, 198×3 (PR)
B. 4+16 with 45 lb dumbbells, thanks again Kent for the smack talk on the man makers
Man makers at 45# kicked my butt
A. 315×3, 365×2, 385×1, 335×3, 375×2, 405×1
B. 4 rds even (45# DB)
Note to self. Don’t get hammered Saturday then get up and drink 15 beers on sunday and expect to be worth a crap on Monday.
I’ve reached adolescent Male in my squat! PR @ 315#
Nice work Ben!!!
A.
135X3, 150X2, 160X1, 145X3, 160X2, 175X1
B. 4 + 11 w/ 25# DB…. pullups were less than stellar after man makers… fun workout!
Hi,
I’m Michelle. I am the wifey of Sterling who follows the competive blog, a Mommyio of two amazing girls aged 8 and 9, aged 40, approx. 120 lbs. I started crossfit in 2008 and managed to follow it for about two years until I did that silly thing and let life get in the way. So now I’m trying to make a comeback into this amazing sport of crossfit. I have followed the fitness blog for the past month and decided today to jump to the performance blog.
A) 85×3, 95×2, 105×1, 105×3, 115×2, 135×1 FAIL, 125×1
B) 3 rounds + 11 reps – 20lb DBS