Strength
Back squat
Conditioning
3 Rounds for time of:
10 Burpee broad jumps (6’/4′)
15 KB swings (70#/55#)
6:19 55#
6:36 Rx
6:11 55#
6:17Rx
Road WOD @Crossfit416 (Toronto)
W/U – 5x200m row w/30 second rest 50 DU 8 bar deadlifts, presses and clean shoulder and thigh mobility
Skill: Handstand pushups – 20 deficit hspu’s, 45# plate height
WOD: AMRAP in 10 minutes: 5 power cleans 115# 15 box jumps, 24″ 8 rounds +5, + 1 box jump Rx ____________________________ Can’t believe I’m missing atlas stones tomorrow….
We’ll make it up when you get back; don’t sweat it. How did that shoulder mob go? Have those Canadians ever seen shoulders like yours?
The Canucks were in awe of my shoulders. Um, all we did was pass throughs and whatnot. Nothing special. No one knew that I’m broken.
Strength Backsquats 5X5 @ 75% of 3 RM
Conditioning 6:06 (55#)
After 3 weeks off my legs aren’t happy today!
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8 Comments
Mark
November 27, 20126:19 55#
Larry
November 27, 20126:36 Rx
Rob
November 27, 20126:11 55#
Nick
November 27, 20126:17Rx
Damian
November 27, 2012Road WOD @Crossfit416 (Toronto)
W/U – 5x200m row w/30 second rest
50 DU
8 bar deadlifts, presses and clean
shoulder and thigh mobility
Skill: Handstand pushups – 20 deficit hspu’s, 45# plate height
WOD:
AMRAP in 10 minutes:
5 power cleans 115#
15 box jumps, 24″
8 rounds +5, + 1 box jump Rx
____________________________
Can’t believe I’m missing atlas stones tomorrow….
Pete
November 27, 2012We’ll make it up when you get back; don’t sweat it. How did that shoulder mob go? Have those Canadians ever seen shoulders like yours?
Damian
November 27, 2012The Canucks were in awe of my shoulders. Um, all we did was pass throughs and whatnot. Nothing special. No one knew that I’m broken.
Mailman
November 28, 2012Strength Backsquats 5X5 @ 75% of 3 RM
Conditioning 6:06 (55#)
After 3 weeks off my legs aren’t happy today!