###### Strength

25 minutes to find 1 rep max Deadlift

Some of you may have hit 1 rep max on July 25, 2016 when testing 3 rep max.

Or possible as far back as August 20 or November 12, 2014

###### Metcon

EMOMx14

Odd: 15 Wall Balls (20/14)

Even: 6 Bar Muscle-ups

Deadlift 1 rep max

Joe

315# PR

Hollie

225# PR

Joe 325#

Added wrong!

Deadlift: 425# pr

EMOM:

WBs: 15-15-15-15-15-15-15

BMUs: 5-4-4-3-4-3(tore)-0 (6 Strict PUs last round)

Deadlift- 405# PR

Metcon scaled 10 wall balls @ 10# and ring rows 15/12/10/10/6/6/6 reps

DLs 135×3,225×3,315,335,355 fail x 2, 345 fail

d/n/exceed 2014 PR of 350

Metcon KPUs 6 per / 14# WB x 15 per

Deadlift 300# PR!

Metcon: 14# wb, alternated laying ttb, 15 sit-ups, 15 pushups

DL: Went for a pr on my deadlift on May 9th and got a 20# pr at 245#. Today I got 250#! PR!

Metcon:

14# WB all unbroken

12# Med ball sit-ups for MU – shoulders and chest are too smoked from the week

Dropped in at CrossFit Iron in the Fire in Cinnaminson NJ

Strength

7×2 Frankenstein Squats 65/75/95/115/135/135/145

Metcon: 8:55

5RFT

7 Front Squats 95#

7 Burpee Box Jumps 20″

DL: 365# PR

EMOM: 20# WB, 6 CTB & PUs

Worked up to #405

Completed EMOM #25 WB, 4 rds of strict pullups and 3 rounds of C2B pullups.

Deadlift: 225 PR! (I think) I couldn’t lift it twice and I couldn’t lift a pound more.

EMOM: ✔️

12# WB

Did 6 ring rows and 6 strict push-ups for muscle ups

#405 Dead Lift

No WOD

DL

Worked up to 175 PR!

Metcon ✔️

10-15 WB (I got a lopsided ball) 10#

Worked on lipping movement

DL 365 PR!

EMOM 14# practice kipping

Deadlift

135, 185, 225, 275, 35, 345, 365, 390 (PR), 400(fail)

14 Min Metcon

Odd – 15 Wallball (15 unbroken rounds 1-5, 10-5 on rounds 6,7)

Even – 6 Kipping Pull-up (3-3 on Rounds 1-5 and 7, 2-2-2 on round 6)

405/425f

Emom

WBs unbroken

BMU’s sets of 6 unbroken 1st 3 rds then went to ____ after that 4/2/1/4.

Extra

RMU work

GHDs 4×25

Reverse hyper 1×20@50#/3×20@90#

1.) DL: 185×3/225×2/275/315/365/315×3 – no PR – hamstring felt great but didn’t feel like pushing it – 405 is still 1RM from a couple months ago.

2.) EMOM: WBs Rx – BMUs: 0x4/2ub/3ub/2ub

3.) Reverse Hyper – 3×20 – 140#

4.) ROMWOD

Deadlift – 205# a 25# PR!

EMOM – 14# wall ball & hollow hold swings on the bar to practice control

Deadlift 535 20#pr

Metcon

Wbs and 3 unbroken pull-ups from tall bar

510 PR

Bar muscle ups first 4 rounds, spun skin both hands; did 20 push-ups each of last 3 rounds.

153# DL

(Not PR…not a surprise being it’s my first day back in a while. DL is one of my weakest movements, so I’m satisfied with the number given the circumstances)

Metcon – scaled

EMOM x14

8 WB @ 12#

6 Kipping swings

1.) C&Js:

60% * 1 = 170

70% * 1 = 195

75% * 1 = 210

80% * 1 = 225

85% * 1 = 240

90% * 1 = 255

80% 2 * 1 = 225

2.) CPs:

95% * 3 = 270

100% 4 * 3 = 285

3.) LBBS:

60% * 2 = 245

70% * 2 = 285

75% * 2 = 305

80% * 2 = 325

85% * 2 = 345

90% 2 * 2 = 365

4.) 3 RFT:

600m run

16 DLs @ 225

60 DUs

14:31

5.) Class WOD w/ 630

WBs all unbroken working on speed w/out sacrificing depth

25 ft handstand walks instead of the bar MU. Mondays WOD got my hands pretty good and I didn’t want to make it worse on the bar

6.) ROMWOD

Strength: 20# DL PR of 225 on May 9 and added 10# to it today for 235# PR

Metcon:

15# wall ball

for the BMU: worked on C2B’s for 5 rounds and strung 4 together once, 6th round 3 failed BMU attempts and then I got 1 BMU on the last round of work.

DL worked up to 450. Not a PR but I pulled a 460 pr a couple weeks ago.

Metcon

WB: 15/15 /15/15/15/12/12

BMU: 6 ea. All unbroken.

1:00

5 MU

10 Strict HSPU

30 WB (14# to 10′)

30 Alternating KB Snatches (35#)

30 BJO (20″)

Rest 20 minutes

2 rounds of

Bike/Row/400m Run

Bike and row time paced by time it took partner to run. Super hot outside.

5:30

365# DL (pr)

Odd: 10 WB each with Rachael to practice hand off for comp

Even: 1 bar MU

got 275# DL PR! I know I’m going to get 300# next time.

Did the Metcon with 15# WB and kipping PUs and didn’t die. I’m calling that improvement!

DL worked up to 220# which is a PR failed 230#

By far my weakest lift I always let these get in my head and defeat me knowing I can do heavier. Oh well one day !

Metcon done with 15# WB / C2Bs

DL

6×135,4×185,4×225,2×275,1×315

1×335,1×345,365f,355f

EMOM x12

15 20# WB

12 ring push-ups

DL 165#