1.) 15 minutes of:
10 Back ext.
ME Strict Handstand Push-ups -> ME Kipping HSPU
10 Hip ext.
10 Hips to Rings
2.) CrossFit HQ WOD 140805
10 1-minute rounds of:
315-lb. deadlifts, 3 reps
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max reps burpee
Rest 2 minutes between rounds. Post number of burpees completed each round to comments.
10 Back ext.
ME Strict Handstand Push-ups -> ME Kipping HSPU
10 Hip ext.
10 Hips to Rings
2.) CrossFit HQ WOD 140805
10 1-minute rounds of:
315-lb. deadlifts, 3 reps
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max reps burpee
Rest 2 minutes between rounds. Post number of burpees completed each round to comments.
*2.) Power Snatch 65/3, 70/2×3, 75/2×3, 80/1
*3.) C&J 60/2, 65/2, 70/2×2, 75/2×2, 80/2, 85/2×1
*4.) Snatch Pull 80/3, 85/2×3, 90/2×3, 95/2, 100/2
*5.) Squat 75/5, 85/4, 90/3
note: squat percentages based off of 1RM C&J. USE CORRECT LOADS.
*6.) Row
50-40-30-20-10 cals of:
Row
AirDyne
note: squat percentages based off of 1RM C&J. USE CORRECT LOADS.
*6.) Row
50-40-30-20-10 cals of:
Row
AirDyne
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Amanda Zeamer
7,11,12,13, 11,12,12, 11, 11, 16
Modified burpees deadlift at 175 lots of mobility
11
0
Erin Buntin
4+16 12min amrap 800run; 10DL (125); 20 DB TH (20)
Up to 120# snatch balance Crossfit Duratus; Spokane WA
17
0
Jackson Adler
15, 15, 15, 14, 16, 17, 15, 15, 14, 16
225# dl
13
2
Jenni Phillips
195# 10,11,10,12,11,9,13,9,9,11
And learned how to kip my HSPU, thanks Justin! π
18
0
Steve Kaster
Sub air dyne for run and push-ups for burped (sore heel) / 21, 20, 15, 15, 15, 16, 16, 17, 15, 19 push-ups / 315#
10
0
Sylvia Christensen
225# Dl | 11, 11, 10, 11, 7, 8, 9, 9, 9, 10 burpees
Back Squat- 140x5, 155x4, 165x3
8
0
Theresa Rosenquist
84 burpees
Sub"d 35 DU(1st round 50), DL @#165. Time to back off & prep for Masters Qualifiers!! All the rehab stuff.
11
2
Ty Krueger
12, 12, 15, 15, 15, 15, 13, 13, 15, 16 burpees
Dyne instead of shuttle run. 6-8 cals per round - just rode until Andy F finished his shuttle ;) Handstand PU with 6in deficit - 8 strict - 10 kip and 7 strict - 9 kip
16
1
I should have kept running one entire round to really mess you up!