Be sure to submit your food logs (for this past Monday - Sunday) by 7:30 p.m. today! You can either hand them to Becky, Kiley, or me, or you can simply email them to testifysc@gmail.com. There are a few of you who haven't had your "Before" pictures taken yet - we'll take care of that in class today.
Back Squat
75% x 5
85% x 3
95% x 1+
Every 4th week in the 5/3/1 program is an easier "deload" or "back-off" week; this will be next week, so go at it hard today!
"Running DB Bear"
For time:
7 rounds of the DB Bear Complex:
5 DB Deadlifts
5 DB Hang Power Cleans
5 DB Thrusters
Then run 800m.
You will do all 7 rounds first, then run the 800m once. Loading for the DBs is 45% BW (each DB is 22.5% BW). Coach Mike "Rut" Rutherford down at CrossFit KC is responsible for the DB Bear Complex as well as the Running DB Bear.
Power snatching mid-metcon
Lori G. and Lori N.
09/27/10
5 comments:
Back Squat
75% x 5 - 145
85% x 3 - 160
95% x 1+ - 180 (3 - PR!)
"Running DB Bear"
For time:
7 rounds of the DB Bear Complex:
30 lb dumbells
5 DB Deadlifts
5 DB Hang Power Cleans
5 DB Thrusters
800m run at end
Time = 11:13
Phil - way to go on that PR!
Back Squat
75% x 5 (225)
85% x 3 (255)
95% x 1+ (285 x 1PR)
"Running DB Bear"
For time:
7 rounds of the DB Bear Complex:
5 DB Deadlifts
5 DB Hang Power Cleans
5 DB Thrusters
45#db
Then run 800m.
11:30
peeeter....
Back Squat
75% x 5 140#
85% x 3 155#
95% x 1+ 175# X 4
"Running DB Bear"
For time:
7 rounds of the DB Bear Complex:
5 DB Deadlifts
5 DB Hang Power Cleans
5 DB Thrusters
45#db the dropped to 30#
Then run 800m.
12:43
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