Weightlifting Wednesday
A) EMOM 5: Clean Pull + Hang Power Clean + Power Clean (50% 1RM)
B) EMOM 5: Heavy Power Clean
Then…
Above the Clouds
Ascending Ladder for 7 Minutes:
1 Power Clean (155/105), 30 Double Unders
2 Power Cleans (155/105), 30 Double Unders
3 Power Cleans (155/105), 30 Double Unders
Add (1) Power Clean per round
Post Loads and Scores to Comments.
Box Brief
There is A LOT going on at TILT!
– Friday (July 28) going away party for Charlie at Jake and Joe’s at 7pm
– Saturday and Sunday (Aug 4 and 5) CrossFit Games Viewing Party! Who ya got? Have you filled out your brackets?
So psyched about all this awesomeness!
125# max
8+10@95
WLW –
A) 95#
B) Heavy Powerclean 180#
Above the clouds:
Max’s Scoring – 8+32
Seabass scoring – 8+2
Sub singles for dubs
Above the clouds @ 115#
185 # / 6+32 rx
A) 65#
B) 115# across
Above the Clouds: 6+25 @95#
Also did 5×5 backsquats @ 85, 105, 125, 145, 155
WLW: 5×5 65# strict press / 155->215# FS (10# PR!)
Above the Clouds: 8 rounds of box jumps and 15 DUAs
ROMWOD
Wow, that’s nice on the front squat!! Cheers, Steve!! (and with a funky finger!!)
WLW: 250# (10# pr)
Above the Clouds: 7+4 (5 cal Ski for DU’s)
Nice PR!
Woot, woot!! Congrats Brendan!
1. heavy power clean, built to 215, 10lb pr
2. Above the clouds 7+7 135
3. 4×12 DL 185 :15 sec between sets
4. 3 rounds: 10 barbell rows, :20 GHD supine hold, 30 hip extensions
Super smooth on the PCs today! There’s more in the tank for sure!
So awesome, Edwin!
WLW
55# complex
85# increasing 5# each round to 105# final
Above the Clouds:
8 + 7
80# barbell, Single Unders (.75 of womens’ Rx)
Felt good today. exceeded my expectations on the WOD – had enough in the tank to cycle 5 PC’s in the final round, I mean, why not 😉
Accessory Work:
3 sets of 20 empty bar deadlifts (35#) with the slingshot on my knees.
Travel WOD:
10 rounds of
10 Air Squat
10 Push Ups
10 Sit Ups
Tabata Planks
Weightlifting Wednesday
85
Up to 185 (PR?)
Above the Clouds
7 + 5 @ 135
WLW – 45#/100#
Above the clouds – 8+9 PCs and 15 sec of DUA @50#
WLW 115/205
Above the clouds, 7+1 @135
4×15 UB DL’s @ 205 w/ 30,25,20,15 GHD’s after sets 1-4
Very tired today…no pop.
75# for the complex
170# for single power clean
7+4 RX
Big power clean!
Mt. Abram WOD: 10:45
5 rounds
10 thrusters 95#
10 kB swings 53#
100 M hill run
Get it Ken!
WLW
max clean 95#
Above the clouds
8+9 @ 65#
Sub SUs for DUs
Weightlifting Wednesday!
A. Clean Pull + Hang Power Clean + Power Clean – 135# across
B. Power Clean – 275# across
C. Above the Clouds – 9+1 rx
75# for the complex
155# for the heavy
6+21 at 105# (was actually able to do 30 DU each time, which was a first)
65/105 6+5@90# and 15 DU
WLW
55#
110 (5 lb PR) woohoo
85#
SU
Forgot
8+5
65# / 115# / 10 + 10 @ 75# (SUs)
A. 70
B. 115-140
Above the Clouds: 6 RX
A. 135
B. 225-255
Above the Clouds 8+33
60/130-155/8+5 Rx
the best part about double under pics is that the rope is invisible. Ash and I are just a couple of synchronized jumpers!
80** on the complex
A) 75
B) 125
Above the clouds: 8+3 rx
WLW
Complex: 115
Heavy: 205
Above the clouds: 7 Rx
60/125
7rx
A) 135#
B) up to 215# (F @ 235# twice; wayyyy off PR)
Above the Clouds – 7 rds Rx
WLW:
#95/#135/9 #95