PERFORMANCE 

Warm-Up.

Three sets of:
Kettlebell Suitcase Carry x 50ft per arm
Hollow Hold x 30 seconds
Kettlebell Sumo Deadlift x 10 reps

Followed by…

Two sets of:
Piked Handstand Push-up x 10 reps
Kettlebell Romanian Deadlift x 10 reps

Then…

A.

“Strict Diane”
Complete rounds of 21, 15 and 9 reps for time of:
225/155 lb Deadlifts
Strict Handstand Push-Ups

Compare results to March 30, 2022.

B.

Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Barbell Hip Thrust x 6 reps @ 21X1
Station 2 – Band Pull-Aparts x 30 reps @ 1010
Station 3 – L-Sit x 60 seconds (accumulated time)

Subscribe
Notify me of
guest
9 Comments
newest
oldest most voted
Inline Feedbacks
View all comments
Janelle
Janelle
December 30, 2022 5:51 pm

We did this 8/22 at which time I got 5:58.

This time I got 5:29. Pretty stoked.

DL – 15/6, UB, UB
SHSPU – 12/9, 8/5/2, 3/3/3

B. Back squats

185, 195, 205, max at 180 – 6

Charmaine Lightfoot
Charmaine Lightfoot
December 28, 2022 4:29 pm

8:24

Prev 8:35

Darren Mackie
Darren Mackie
December 28, 2022 3:51 pm

Just getting back to Crossfit
120 lb deadlifts
75lb strict push press
No time but I was puffing

Good to be back😀

Janelle
Janelle
December 28, 2022 3:43 pm

Been out for a few days with sickness. I can’t remember if I posted at all last week, but I only missed two days. Did Monday’s A. AMRAP I did not go all out on anything as I am still getting my lungs back. Row (instead AB) – 19 BBJO -11 TTB – 18 DU – 92 FS – 18 Push ups – 22 EMOM Cal Row – 10 BBJO – 6 TTB – 10 DU – 50 FS – 10 Push ups – 12 Really ready to be finished after 3 rounds but pushed through to finish the 4th.… Read more »

Rafael
Rafael
December 28, 2022 2:38 pm

A. 7:39 Rx
B. OK

Kaylem Cottrill
Kaylem Cottrill
December 28, 2022 11:16 am

Warm up ✅

A:
3:09

B:

Bonus: Bench press 5×6
165-185-205-235-265

Jeremy Hammock
Jeremy Hammock
December 28, 2022 9:39 am

21-15-9
Dl 215 lbs
Overhead press 95 lbs
6:34

Kyle
Kyle
December 28, 2022 9:34 am

Strict Diane:

9:55

Candy Olkey
Candy Olkey
December 28, 2022 1:15 am

A. Complete rounds 21, 15, 9 – 8:52
Single Arm R Deadlift @ 75#
Single Arm R Lsit DB press @ 30#

B. 3 Sets
BB Hip Thrusts x 6 @ 21X1 – 185#
SA Band Pull Aparts R x 30
Hollow Hold x 60s

I think it’s more of a struggle to not use an arm…but I’m committed to getting this arm back on track…it’s been sore for far too long!

Scroll to Top