Monday, August 19, 2013

210.2

Well, I don't know if you all heard or not... but "The Boag" and the competitive Crossfits are  back in action.
Spoiler Alert: A few someones we all know and love are coming out of retirement for AOK2...

The Boag


The Berry






1. Front Squat
3 x 80%, 3 x 85%, 2 x 2 90%, 2 x 85%

2A. Bench Press
6 x 1 @ 87%
2B. Weighted Pull Up
6 x 3 @ HAP

3. Thruster/Push Press
EMOM for 10 minutes:
Alternate
Even: 4 or 6 Thrusters @ HAP
Odd: 4 or 6 Push Press @ HAP
        Use the same weight for both lifts. One of theses lifts will be the "limiting factor" that lowers the weight you can use on the other. For the lift that is your "limiting factor", do 4 reps. For the lift that is not your "limiting factor", do 6 reps.

4 comments:

  1. HBBS - 2x2@285#, 3x3@285#

    CG Bench - 5x3@210#

    Weighted Strict Pullups - 5x3@65# (Pronated grip; 4 reps on last set)

    ReplyDelete
  2. Posting for Ginny...

    No squatting for me for a few days. Knee is being stupid.

    Barbell Step ups w/ 95# to 20 inch box, 3 x 10

    Alternating...
    6 x 3 Weighted Pull Up 25#
    6 x 3 Shoulder Press 85#

    Mile Run

    Class WOD

    ReplyDelete
  3. BHT

    1. 225, 235, 245, 235

    2. A. 225
    B. 20# DB (don't judge)

    3. 135#, all sets complete. 6 Thruster, 4 Push Press. In hindsight, maybe should have switched it but it was good work regardless.


    OCF Class WOD: "Annie" 7:36, all unbroken but done smooth and slow, not fast.

    ReplyDelete
  4. . Front Squat
    3 x 80% - 285, 3 x 85% - 305 , 2 x 2 90% - 320, 2 x 85% - 305

    2A. Bench Press
    6 x 1 @ 87% - 315
    2B. Weighted Pull Up
    6 x 3 @ HAP - 53lbs

    3. Thruster/Push Press
    EMOM for 10 minutes:
    Alternate
    Even: 4 or 6 Thrusters @ HAP - 4 @ 185
    Odd: 4 or 6 Push Press @ HAP - 4 @ 185

    Class WOD: JT - 10:08ish - Sucked

    ReplyDelete