70% x 3
80% x 3
90% x 3+
If you benched on Wednesday, you will do the following:
Weighted Pull-ups
5-5-5-5-5
5 rounds for time of:
7 Deadlifts, 315#/215#
21 Double-Unders
(Courtesy of CF Football)
This metcon has a 12:00 minute cut-off. If 315#/215# is more than 75% of your 5RM for deadlift, use 75% instead.
Compare to 08/16/10.
Andy pushing some weight
03/19/11
3 comments:
bench press
70%of 75= 53-3
80%of 75- 60-3
90%of 75- 68-f, 63-1-f
5 rft
7 deadlifts 123#
21 double unders
7:23
bench
155x3 175x3 185 fail 155x6
I tried TJs new weights, not there yet.
5rft 12 minute limit
7 deadlifts 225#
21 DU
Completed deadlifts and got 15 singles. I have gotten worse at DU and jump rope in general :( Maybe I should do something about that.
Bench Press
155-3
175-3
185-4
5 RFT: 8.54
7 deadlifts 185#
21 double unders
Highlight of the night was cranking out 21 DUs in a row on my last round. I just have to stop over thinking those silly things, I know I can do them...
Post a Comment