Buy-in: 3 rounds of 0:20 handstand hold + 15 KB swings (Russian), 24K/16K + 10 box jumps (20″)
Deadlift: Warm up with some DLs at lighter weight
· Set 1: 60% of 1RM, 3-5 reps
· Set 2: 90% of Set 1, 3-5 reps
Press
· Warm up with some presses at lighter weight
· Set 1: 60% of 1RM, 3-5 reps
· Set 2: 90% of Set 1, 3-5 reps
Cash out: 3 rounds for time of 30 double-unders + 15 KTEs (If you can’t do double-unders yet, sub 90 singles during the met-con… and then practice your DUs after the cash out. Get 10-20, even if they’re singles.)
210/190 DL
100/90 Press
190/170 DL
95/85 Press
Cash Out: 9:08 rx’d.
I’m really hoping that I don’t have to work till 8 tonight like I’m currently scheduled to. I really want to get started on this strength-biased program!
DL: 185/165
Press: 80/70
Cash Out: 4.53 as rx’d
DL. 125/115
yayyy
Press 52/47
Cash out 6:02
I kinda like that
Hey everyone. I just wanted to say thanks for all your support and encouragement over the last 6-7 months that I’ve been doing CrossFit. I just found out at lunch today that I’m leaving for Haiti on Friday and will likely be gone for the next 3 months. I’m going to try to drop by the box again before I leave if I have the time. I’m really bummed about missing this strength biased program! Hopefully they get the gym set up for us down there and I can still get somem workouts in. I’m going to try to drop in on the site here as often as possible! Take care and see you all when I get back!
dl 190/170
press 75/65
cash out 9:38, knees to armpits
KT, We’ll miss you. Please be safe and update us regularly.
Yep that warm up was pretty good
225/205
87/77
6:35
DL 115/105
Press 55/50
Cash out 5:xxx ???
It was fun to be back, I likey
DL 145/130
Press 52/47
Cash out between 5:?? - somewhere after Rita & before Thomi
Katie we’ll miss you - keep us posted on how your doing. Stay safe!!!!!
cash out: 4.38