Jeff
Old Ironsides
Alternating OTM x 20:
Even: 1 Round of “Cindy”
Odd: 3 Deadlifts (Climb in Weight)
1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats
Post Scores to Comments.
Box Brief
Last day of the CrossFit Games! Come by during Open Gym or after to hang out and watch!
Old Ironsides 🛥
135# – 245#
2k Row
08.06.17 – 7:52 (:06 PR)
07.09.17 – 7:58
06.25.17 – 8:03
Old Ironsides
135# – 215#
Old Ironsides
#75 – #140
Ran 5k before: 28:56
You’re a rockstar
1. Push jerk
5x 95,105,115,125,135
3x 145,155, 2×165, 175
1×180, 185, 190. Fail 195
2. Strict press 10-8-6-4-2 85..115
3. Row cals 3 rounds
:30 row, :30 rest, :60 row, :60 rest, :90 row, :90 rest
Old Ironsides
Cindy: 4/7/15
Green band pull ups and strict push ups
💀 lift: 115-205#
*Last time I did Cindy was ss at 3/6/15 so next time I’m going full out 5/10/15
Crossover symmetry
Fun group!
Old Ironsides
65#-175# for deadlifts
GB Pull ups (switch to Purple next time)
Then
21-15-9 Cals on Assault Bike alternating with
21-15-9 Cals on Ski Erg
5:46 min
Crossover Symmetry
Home WOD: Inspired by watching CFG’s
(in between each set complete 10 push ups, 5 strict pull ups)
10 Push Press 95#
8 Thrusters 115#
6 HPC’s 135#
4 Power C&J 155#
3 Squat Cleans 165#
2 Squat C&J’s 185#
1 Squat C&J’s 205#
Then 2 single Squat C&J’s 215# (tied PR)
Accessory Work
CrossOver Symmetry
3 x 20 Banded empty bar deadlifts
10 Clean Grip Pausing Deadlifts with shrug 85#x1 115×1 135×5 155×3
And since I was essentially deadlifting 10# under my 1RM deadlift, I decided to see where I could get to on the deadlift…
1RM Deadlift 185# – 20# PR today. –
will keep working on my form and posterior chain to increase that one.