110712 Tuesday

Strength/Skill Development

A1. Deadlift @ 2311; 2-4 reps x 6 sets. Rest 60s.

A2. Dumbbell push-press 3-5 reps x 5 sets.

Rest 2-3 minutes b/f returning to A1. Use this time to focus on mobility, abdominal hollows, etc.

WOD

400m run

AMRAP in 5 minutes of:

5 deadlifts @ 60-70% today’s best NTE 225/155lbs.

7 C2B pull-ups

400m run

For time.

Note the 400m runs happen before & then after the 5 minute AMRAP. Check the clock as soon as you return from your first 400m run & that starts your 5 minutes for the couplet.

Post today’s best DL @ tempo x?, best DB PP x ?, overall time for workout, load & rounds + reps for 5 min AMRAP.

CrossFit Games Party onJuly 31st!

2 thoughts on “110712 Tuesday

  1. Corey Duvall

    Name HvyDL HvyPPr Time AMRAPscore DL#

    Ginna 120 30 8:20 6+9 80
    Brooke D 135 20 9:18 4 85
    Diane 112 20 9:59 4.5 67
    Tom 275 50 8:41 5 205
    Allan 225 40 9:26 3.5 155
    Matt S 325 50 8:11 5+5 225

    Reply
  2. Corey Duvall

    Kelly 165 20 9:16 3+1 105
    Christy Moo 155 35 8:55 3+3 115
    Geoff 190 35 8:48 3+11 115
    Brooke S 235 35 10:23 2+7 155
    Sarah D 165 30 9:22 3 115
    Gordon S 215 40 9:53 2+10 145
    Laura 105 20 10:21 3 75
    Gail 165 25 10:09 3+5 115
    Jamie H 225 50 8:30 5+2 135
    Rebecca S 135 30 9:41 4+10 100
    Meg M 122 50 10:09 4+3 82
    Joshua 165 40 9:13 4+5 115

    Reply

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